Back Squat / Three-Point Dumbbell Row Superset*
A1) Back Squat:
4 x 12-15
A2) Three-Point Dumbbell Row:
4 x 12-15
Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.
*Warm up and then perform a set of Back Squat, followed by a set of Romanian Deadlifts. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.
Post loads to comments.
Exposure 1 of 8
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Performance
For Quality, with as little rest as possible:
50-40-30-20-10
Russian KB Swings 24/16kg
10-8-6-4-2
Strict Handstand Push-Ups
5-4-3-2-1
Strict Ring Muscle=Ups
The Kettlebell Swings should be unbroken and the gymnastics movements done on 1-3 sets. If you can’t do 5 unbroken strict Handstand Push-Ups and/or 2 unbroken strict Ring Muscle-Ups, consider scaling some volume.
Fitness
5 Rounds for Quality, with as little rest as possible:
30 Russian Kettlebell Swings
5 Handstand Push-Up Negatives (3 seconds down, no crashing on your head)
2 Low Ring Muscle-Up Transitions
Use a kettlebell that you can swing unbroken for each set. Come down and kick up for each Handstand Push-Up Negative, no kipping.
Post work to comments.
“The odds are that your body will be sending you messages to change things up long before it dawns on you to read that telegram (that’s an old guy joke… do telegrams even exist anymore?).” Check out the latest in Coach Fox’s “Older, Fitter” series for Beyond the Whiteboard, “How To Keep Working Hard as You Age”!
This Sunday! WrestleMania Screening at CFSBK
Do you have a Mania when it comes to Wrestling? Not necessarily doing it, but definitely watching it? You’re in luck! This Sunday, April 8th, we’ll be showing WrestleMania 34 on our big, big screen! The show starts at 7pm. Feel free to BYOB, snacks, and friends!
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Yesterday’s Results Board: Rest Day
Why Nicole Carroll Does the Open CrossFit (video)
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