Dumbbell / Kettlebell Complex
12-16 Dumbbell Bench Press
16-24 Double Kettlebell Rack Walking Lunges
Work up to a challenging load on each. Rest as needed between movements.
Post loads to comments.
Exposure 1 of 8
_____________________
Performance
AMRAP 10 Minutes:
1, 2, 3, 4… adding 1 rep per round of…
Muscle-Ups
Perform 10 Russian Kettlebell Swings at 32/24kg after each round.
Fitness
AMRAP 10 Minutes:
1, 2, 3, 4… adding 1 rep per round of…
Strict Pull-Ups / Ring Rows + Ring Dips/Push-Ups
Perform 10 heavy Russian Kettlebell Swings after each round.
Post rounds, reps, and Rx to comments.
Do we need this sweet cable machine? No, but it does have many great applications and is just one more tool in our ever-expanding fitness arsenal. Only the best for our members!
Upcoming Training Cycle Template
Training Cycle Dates: M 12/3/18 – Su 1/27/19
Goals: To build upon the unilateral strength work from the previous cycle, with an eye toward proficiency and stamina in these movements as they appear in the CrossFit Open. To develop the ability to express near maximal strength and execute higher skill gymnastics movements in a fatigued state, as they generally appear in the Open.
Monday
Dumbbell / Kettlebell Biased Strength / Stamina / Balance Training
Varied complexes and supersets with a focus on unilateral loading and bodyweight training.
Wednesday
Deadlifts, Back Squats, and Front Squats in EMOMs and Metcons
Thursday
Snatches in EMOMs and Metcons
Saturday
Monster Metcon
Partner, team, and/or longer duration workouts
Sunday
Clean and Jerks in EMOMs and Metcons.
What are your goals for this 8-week training cycle? Tell us in the comments, and don’t forget to write them on the board by the bathrooms in 597!
_____________________
Yesterday’s Results Board: Snatch | Box Jump Overs, Toes-to-Bars, Kettlebell Swings
Butter Coffee? No, I’m on Cheese Coffee Now NY Mag
Strong Communities: How CrossFit Is Creating Connections in an Era of Isolation Frederick News-Post