5-30-17

Thomasville CrossFit – CrossFit Advanced

Weightlifting

Recovery week

Power Snatch (6 x 1 rep)

75%

Power CJ (6 x 1 rep)

75%

CORE

Weighted Sit-ups (3 x 12 reps)

add enough weight for the sets to be challenging.

GHD Situps (3 x 12 reps)

add enough weight for the sets to be challenging.

Weightlifting

recovery week

Shoulder Press (10-10-10)

50%

Single Arm Dumbell Press (10-10-10)

slow and controled reps

Gymnastics

Strict Handstand Push-up (3 x 50%max reps)

negative handstand push-up training for ~ 15 minutes of training resting as needed will be a sufficient substitute.

Pull-ups (3 x 50% max reps)

controled reps on the bands are a good replacement. If using bands, 3 x max reps slow and controled.