Max Effort Day
Push away pullups – pronated (with a Band or strict) using 31X1 tempo (3=negative, 1=time at bottom of pullup, X= explode to top and 1= time at top of pullup)
Reps: 5, 3, 1, 5, 3, 1
Standing Press with dumbbells – 3 sets of 8 reps *make sure you lock out completely at the top!*
Dynamic Day
handstand pushups – 3 sets of 6 (strict, kipping, or using a box.)
plank holds – 1 min: left side, right side and basic plank
Max Effort Day
Push away pullups – pronated (with a Band or strict) using 31X1 tempo (3=negative, 1=time at bottom of pullup, X= explode to top and 1= time at top of pullup)
Reps: 5, 5, 3, 3, 1, 1
Bench Press – 3 sets of 6 reps using a 31×1 tempo
Dynamic Day
Push ups – 5×5 tempo 41×1
Ab snails – 3 sets of 10 (these can be done anywhere and anytime!)
The Crossfit Open begins this friday! Have you signed up or are you going to be a part of the games in some way?
Max Effort Day
Strict Pullup – push away (with a Band or strict) using 31X1 tempo (3=negative, 1=time at bottom of pullup, X= explode to top and 1= time at top of pullup)
Reps: 5, 3, 1, 1, 1
Floor Press
5×5 -only you know what weight works best for this movement. i want you to struggle to get the last rep but you should not have to put the bar down until after each set is complete.
Dynamic Day
TABABTA push ups (strict or on knees)
plank hold – accumulate 90 seconds
Max Effort Day
Strict Pullup – push away (with a Band or strict) using 31X1 tempo (3=negative, 1=time at bottom of pullup, X= explode to top and 1= time at top of pullup)
i got the idea for this drill from strength class (thanks marcus!) below is a video of me doing this movement. you are going to push back when coming down from the top of your pulllup for a count of 3 seconds.
Press (standing press) – 3 sets of 8 reps -only you know what weight works best for this movement. i want you to struggle to get the last rep but you should not have to put the bar down until after each set is complete.
Dynamic Day
pushups (strict or on knees) 31×1
L-sit (on the dip bar or parrallette) – accumulate 90 seconds
check out the latest commercial from Reebok CrossFit.
