CrossFit – Thu, May 28
General Warm-up
Deadlift (Deadlift
4-4-4-4-4
4-4-4-4-4
After each set, perform a 3 Max Height Vertical Leaps for maximum explosiveness.
Begin around 75-80% of your 1RM and build AHAP. Aim for sets to be slightly heavier than 5s from 5/14.
Rest 3-4 minutes after jumping.)
Extra Credit (Checkmark)
Zone 2 Row
12:00 Zone 2 Warm Up
45:00-90:00 Row @ Zone 2
12:00 Zone 2 Cool Down
Your Zone 2 today should stay between 160bpm minus your age and 180bpm minus your age.
Warm up:
Build from resting heartrate to 180bpm minus your age slowly over 12:00. This will feel incredibly slow, but will help your session a lot. Feel free to mix up machines, but end on rower.
Cool down:
Spend 4:00 on the rower, keeping your heartrate above 150bpm minus your age, then slowly work down to resting for the next 8:00 on any machine or walking.
4:00 Row
*Every Minute perform 5 Russian Kettlebell Swings HEAVY