Eccentric Anterior

CrossFit Hammermill – CrossFit

WARM-UP

15:00

4 rounds /5 reps each …

~ Air Squats, Sit-ups, Pull-ups & Push Press increasing weight each round.

Roll out & Mobilize

Burgener Warm up

SPEED

@20 /15:00

Push Press

05:00 … Work to 60%

10:00 … 10 x 2 with 5 second descent

~ “Explode Up … Slow Down”

.

MET~CON

@40 /20:00

Tabata … Kinda

8 rounds of each of the following /20 seconds of work & 10 seconds of rest

Slam Ball Chest Pass (to wall) … Count each strike

1:00 Rest

Sledge Hammer Strikes … Count each strike

1:00 Rest

Bridge Floor Press … For Volume … Reps x Weight

1:00 Rest

Ring Rows … Planked, Deadhang … No hip drive

Score is TOTAL of each round … NOT lowest score

Metcon (4 Rounds for reps)

4 Movements … Total Reps from Each

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