Friday, 11 April 2014

A Case for the 11th Fitness Domain:  Self-Confidence – Justin Nahama, CrossFit Invictus

WARM UP
1) 8 minutes, alternating:
   a) Toes-to-Bar
   b) Handstand Push Ups 
2) 5 minutes - Coach's of dynamic warm up and/or mobility drills.

BEGINNER STRENGTH
High Bar Back Squat:  5 x 3 – Choose a weight that is challenging but allows you to perform the first set of 3 HBBS with perfect form; attempt to increase weight each set, if possible.

INTERMEDIATE STRENGTH
Tempo High Bar Back Squat:  5 x 3 @ 75% HBBS 1RM – Use 05X1 tempo (quick descent, 5 seconds in the rock bottom, bounce and explode back up, reorganize for a second then repeat), rest 1 minute between each set.

CONDITIONING
Run:  3 x 400m, rest 90 seconds between intervals.  Attempt to have your last run be the fastest.

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