FOCUS OF THE WEEK
THREE WEEK FOCUS TOPIC
ThIS WEEKS FOCUS
11.05.2024
CROSSFIT
FOUNDATION
FITXPRESS
BOOTCAMP
A: Alt. Cossack Squats |
3 x 14 reps (7 / side) |
Go for max ROM / Depth |
B: 3 RFT (TC: 12`) : |
20 Alt. OH Lunges 50/25 kg |
15 Toes to Bar |
10 Push Press 50/25 kg |
5 BO Rows 50/25 kg |
C: 2 RFT (TC: 15`) |
400m Run |
10 DB Deadlift 22.5/ 15 kg |
10 DB Hang Clean 22.5/ 15 kg |
10 DB Push Press 22.5/ 15 kg |
10 Burpee Over DB |
~Rest 1:30 b/t rounds |
NOTES: Scale if needed to make it through all rounds. |
3x Supersets |
10 Knee Loading |
10 90/90 Stretch |
Alt. Cossack Squats |
3 x 14 reps (7 / side) |
Go for max ROM / Depth |
3 RFT(TC:10`): |
5 Cossack Squats L |
5 Cossack Squats R |
5 Ball Deadlift |
6 Ball over Shoulders |
6 Pike Push- ups |
Tabata This: 8 x 20″On 10″OFF 1″ REST after every Tabata |
Row |
Air Squats |
Farmers Carry |
Down & Ups |
Single Unders |
Kettlebell Swings |