March 29th, 2018 – Washed Up Athlete

Work Capacity 10 Min AMRAP 50m Sled Drag Forward 50m Sled Drag Backward Skill 10 Minutes of Double Under practice Hypertrophy Lower Body Back Squat Warm-Up Back Squat 1x8@70%, 1,20@55% Extreme Quad Stretch 1x30second (Couch Stretch) Extreme Quad Squeeze 1x30second (Leg Extension) Reverse Lunges 4x6 Extreme Stretch Glutes 1x30seconds (Pigeon Pose) Extreme Squeeze Glutes 1x30seconds … Continue reading March 29th, 2018 – Washed Up Athlete

March 28th, 2018 – Washed Up Athlete (Week 1 Crossfit Impulse Hypertrophy Program)

Warm-Up Tabata Push-ups 2 rounds: • 10 PVC Passthroughs • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Overhead Squats Oly  Snatch 6x3 Skill Handstand Push-up (Strict) 2xME Handstand Push-Up (Kip) 3xME Hypertrophy UB1 A. Bench Press x12 x10 x6 x4 Warm-Up Bench Press r/p 3xME (15 Seconds Rest between sets) Extreme Stretch (Chest) 1x30 … Continue reading March 28th, 2018 – Washed Up Athlete (Week 1 Crossfit Impulse Hypertrophy Program)