CrossFit MSD – CrossFit
Last week on this specific progression.
It may seem boring to repeat the same thing, but sometimes we have to do this to actually get better.
Warm-up
Warm-up (No Measure)
2 sets of:
10 pass throughs
4-8 scap pull ups
4-8 DB push press (es)
Strength
Same as the last few weeks. Extra set than last week and this is the last week on this specific progression.
STICK TO THE TEMPO!
A1: Shoulder Press (5×10-12)
-rest :30 before A2
:3 lowers, :1 pause OH and on shoulders.
Extra set than last week. So only increase in reps and weight a small amount if you can.
A2: strict pull up (5×8-12)
-rest :30 before A3
:3 hold at top and :3 lower.
Extra set than last week. So only increase in reps in a small amount if you can.
A3: FLR on floor (5x :30 – :60)
-rest 2min before A1
Increase time from last week. Extra set also.
If you managed 1min easy with good form, do FLR on rings
B: Front rack reverse lunge (3×8)
Add weight from last week. 2 less reps, quality must be there though.
:3 lower, :3 up. No pausing. Alternate legs each rep. 6 reps total each side.
Rest 1min between sets.
Same weight on all sets.