alternating dumbbell press
- 4-5×8-10 (2020 tempo)
– one work set every 4 min.
superset: strict(/weighted) chin-ups & strict(/weighted) ring dips (sub: push-ups)
- 4-5×6-8 (1010 tempo)
13 min. AMRAP
- 7 power clean & jerks (165/115)
- 400m run
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)
handstand push-up negatives
- 4×6 (4000 tempo)
- 1 min. AMRAP (as heavy as possible)
superset: GHD back extensions and GHD sit-ups
- 3-5×8 (2020 tempo)
Accessory Speed/Stamina (“S5“):
(to be performed outside of class on your own)
every 2 min. for 4 rounds
- 20 sec. AMRAP bike/row/sprint @ 90%
– 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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