HOME WORKOUT
Strength: Deadlift (4 x 5)
Using Barbell
4 x 5
65% x 5
70% x 5
75% x 5
80% x 5
All others – preferred db or kettlebell, but a jug of water or detergent should work great!
Tempo single arm crossbody
Tempo 3121
Jefferson Curl (3×5)
Tempo Jefferson curl
Tempo 4121
Start with no weight and add weight as necessary
WOD: For Time
5-15-20-15-5
Push Ups
Alt Pistols
CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump5 Rounds of 90 Sec 2-3 Rep Increase inches and round progress Back Squat (5 Rounds of 90 Sec 5 Back Squats @ 60% 1 RM Add 5 Pounds Every Se) 1-time exercise (Time) 4 Rounds For Time 20 Double Under 15…
CrossFit One World – CrossFit Handstand Push-ups (5 Rounds of 90 Sec 4 Reps HSPU 3 Rep Deficit HSPU 25 Feet Handstand Walk (Base on progression and practice/exposure ) Deficit Handstand Push-ups Handstand Walk (25 Feet = 1 Rep) Hang Power Snatch (5 Round of 90 Sec 3 Rep Hang Power Snatch @ 60 %…
CrossFit One World – CrossFit Push Press (Establish a Heavy 1 Rep Max Push Press within 18 MIns) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Lateral Burpees Over Bar 10 Hang Power Cleans 100 m Run Rx 135 /95 Rx+ 155/115
