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WoD – Linda
A benchmark workout done for time, Linda challenges your strength with a pyramid set of three classic barbell moves: ”The deadlift for posterior chain strength at 1.5 times your body weight; the bench press, every guy’s favorite, at body weight; and the explosive olympic lifting move, the squat clean, at three-quarters of your body weight to get your heart rate pumping,” says Salveo. “Set up three bars and storm through for time.”
For time, 10-9-8-7-6-5-4-3-2-1 reps:
- Deadlift at 1.5x body weight
- Bench press at body weight
- Clean at 0.75x body weight
Articolo preso da mensfitness.
WoD – TOTAL
“Wanna find out how strong you are? You need to test your one rep max to see where you stand right now,” Salveo says. The CrossFitTotal is the sum of the highest load lifted of three fundamental moves: the back squat, shoulder press, and deadlift.
To work up to your one-rep max, you’ll warm up and then take three attempts, with plenty of rest between. For the first attempt, choose a heavy weight you know you can do for three reps. For the second attempt, choose a load you know you can do for a single rep based on the load of the first attempt. For the final lift, attempt the weight you want to do based on your performance on the previous two attempts.
Three sets, working up to your one-rep max:
- Back squat
- Shoulder press
- Deadlift
Articolo preso da mensfitness.
WoD – FRAN
Fran is CrossFit’s 100m sprint. It’s a measure of fitness and a benchmark that can be monitored over time to record an increase in power. As a budding CrossFitter, your Fran time may be well around the 12-minute mark. As you stick with the CrossFit-style programming, a few months down the line you may shave 3-4 minutes off that time. Therein lies the beauty of the workout. How much faster can you perform these same movements over these same rep schemes from Day 1 to Day 101?
21 – 15 – 9 For Time
- Truster (63 Kg Man – 41 Kg Woman)
- Pull-Ups
Articolo preso da: mensfitness.com