Thursday, September 17, 2020

CrossFit
A1. Clean skill development
A2. Warming up through 55%, then begin the work clock;
0-3 min: 5 cleans at 65%
3-6 min: 5 cleans at 75%
6-10 min: 5 cleans at 85%

B. Core Accessory
Tabata planks :20 on x :10 off x 8 (12 min)
1. forearm plank
2. L side plank (add hip raises for added difficulty)
3. R side plank (add hip raises for added difficulty)

Quickfit
Warmup
:20 x :10 x 3-4
1. ball of foot hops/high knees/butt kickers
2. bootstrappers
3. Spiderman + overhead reach
4. pushup + down-dog

Main
Tabata planks :20 on x :10 off x 8 (12 min)
1. forearm plank
2. L side plank (add hip raises for added difficulty)
3. R side plank (add hip raises for added difficulty)

Stretch/Recovery
pec smash/stretch x 2 min each side