Wednesday, 20 August 2014

Exercise vs. Training – CrossFit Ireland

WARM UP (15 minutes)
• 3 rounds:
   1. Strict Gymnastic Kips x 3 (most challenging variation) 
   2. Strict Pull Ups x 5 (spotter-assisted, if required; add weight, if possible)
   3. Tuck L-Hang x 10 seconds
   4. Kettlebell Swings x 10 (16/12kg)

BEGINNER WEIGHTLIFTING (alternating sets)
1a) Strict Press:  3x5 – As heavy as possible; add weight each set, if possible.
1b) Bent Row:  3x8 – As heavy as possible; add weight each set, if possible.

INTERMEDIATE WEIGHTLIFTING
Snatch:  5x2 @ 80% 1RM – Rest 90 seconds between sets.

CONDITIONING
3 Rounds:
20 Alternating Pistols
10 Hang Power Cleans, 135/90#
• 15-minute time limit.