The CrossFit Combine – CrossFit
“One of the best parts of CrossFit is that anyone can try it out, no matter what their age is. It’s functionable and scalable for anyone.” – Neal Maddox
Strength
Push Press (5×3)
RPE= 8
These should be heavy but after each set, you should have been able to do 1 to 2 more. You can add weight to each set.
After each set do 100m Backward walk or jog. Maintain Control and balance. Then rest as needed. To the wall and back.
Metcon
Metcon (No Measure)
4 Rounds
10 One Arm DB Press ( L&R )
10 One Arm DB High Pull ( L&R )
30 Sec Bent Knee Hollow Body Hold or Hollow Body Hold
RPE= 5
Bulletproof Body
Metcon (No Measure)
15 Min
Work on handstand progressions.
2 Wall Walks
25m Bear Crawl
5x Free Standing Hand Stand Practice
30 Sec T-Plank Hold ( L&R )
25m Handstand Walk
Metcon (No Measure)
4 Rounds
10 One Arm DB Press ( L&R )
10 One Arm DB High Pull ( L&R )
30 Sec Bent Knee Hollow Body Hold or Hollow Body Hold
RPE=5