Friday September 9, 2022

9
Sep

Friday September 9, 2022

CrossFit
Main

PUMP day!
E3min x 15 min (5 sets)
5 barbell bench press @70-75% of 1rm PP
10 pushups (vary grip between wide/reg/narrow)
10 each side DB bicep curl (20 total)

Lvl6/5: DB 50/40
Lvl4/3: DB 35/20
Lvl2/1: DB 20/12

Core/Accessory:
EMOM x 6 min (3 sets)
even: banded tricep extensions
odd: v-ups/tuck ups

Longevity
Main

E3 min x 15 min (5 sets)
5 DB bench press (increasing weight each set)
10 pushups (scale as needed to box/bench)
20 DB bicep curls (10 each side- keep these light and smooth 7-15#)

Core accessory:
EMOM x 6 min (3 sets)
odd: banded tricep extensions
even: v-ups/tuck ups/sit ups

QuickFit/At home
Main

E3 min x 15 min (5 sets)
5 DB bench press (increasing weight each set)
10 pushups (scale as needed to box/bench)
20 DB bicep curls (10 each side- keep these light and smooth 7-15#)

Core accessory:
EMOM x 6 min (3 sets)
odd: banded tricep extensions
even: v-ups/tuck ups/situps