Join us for the first of FIVE skill-building clinics in our brand new Skills Series 2017 beginning TOMORROW Wednesday, April 19th at 7 pm!
- 5-6×6-8 (30X1 tempo)
– one work set every 3 min.
– 6 reps: 72.5-77.5% 1 RM
– 8 reps: 65-70% 1 RM
superset: strict(/weighted) pull-ups & strict(/weighted) ring dips (sub: push-ups)
- 3-4×6-8 (1010 tempo)
30/26 calorie row
- 12 push presses (95/65)
- 30 double-unders
Accessory Strength/Size/Skill (“S3“):
(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)
single-arm trap 3 raise, Powell raise, dumbbell external rotation
- 2-3×8 (per side and exercise)
- 3×8 (unweighted) (2020 tempo)
Accessory Speed/Stamina (“S5“):
(to be performed outside of class on your own)
every 3 min. for 6 rounds
- 20 sec. AMRAP bike/row/sprint @ 95%
– light recovery bike/row/jog/walk during non-working periods
Review movements here: http://www.divisionstcrossfit.com/movement-glossary/
Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/
Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/
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