Box Brief:
Ardmore Running Clinic
CrossFit at Athleta 4.21
Wayne Endurance Bring a Friend Week 4.23- 4.30
Strength
1a: DB Floor Press (4×8 nutral grip, AHAP)
1b) “Double DB/KB Bent-over Row” 4×10
4×10, AHAP
4×10, AHAP
1c) Banded Pulldowns 4×12
red or blue band AFAP
red or blue band AFAP
Intent: All work should be challenging today. Have a spotter for your DB Floor Press as you’ll likely need help getting into place.
Metcon
“Helen”
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*last complete 5.23.16
Intent: manage grip fatique early by strategizing sets of KB swings and pull ups. This will help you sustain a pace for all 3 rounds. Sustaining a heart rate below 90% untiil the final round of Kb swings and pull ups will allow for even split times.
Intent: manage grip fatique early by strategizing sets of KB swings and pull ups. This will help you sustain a pace for all 3 rounds. Sustaining a heart rate below 90% untiil the final round of Kb swings and pull ups will allow for even split times.
$ Out
1a) DB Kickbacks 3×12
1b) Zottaman Curls 3×10
1b) Zottaman Curls 3×10