|CrossFit St. Thomas is getting Ha-uge.|
Work up to a 3RM - Stand on 45# plates (maybe 45 +25 if you are short). These can be done as sumo or traditional pulls. Use chains and/or bands if available; Demo Vid.
2. Olympic Pause Squats
3 x 6 - Use high bar rack position and pause for 2 seconds in the hole of each squat; Demo Vid.
3 x 6-10 - knees should be in contact with pad. No breaking/flexing at the hips. Want it to be harder - Use weights for added resistance. Want it to be easier - attach a band to a pull up rig behind you.
4. Double DU "Annie"
100-80-60-40-20 Double Unders
50-40-30-20-10 Abmat sit ups
5. Split Practice
Spend 8 minutes (4/side) working towards a split
6. Recovery Row
7 mins of easy rowing - no straps, no monitor
See yourself on this site.
Send pics and youtube clips of your training to firstname.lastname@example.org.