Fri 27JAN23
BODYWEIGHT
quick minimalist workouts
Deadbug
30 sec @ slow tempo x3 sets; ran
*work on bracing through stomach here
+
Skill Practice
Forearm HS Hold
*start by facing the wall with inverted and walking feet up the wall
+
Death By Burpees
EMOM style...
min 1: 1 rep
min 2: 2 reps
min 3: 3 reps
min 4: 4 reps
*go until you can't do the given reps in the given minute
BUILD
add muscle, build strength, feel energized
A. Deadlift:
6-6-6-6
rest 2 min
- 8-9.5 RPE.
(4 sets)
B. Weighted Strict Pull Up:
6-6-6-6
rest 2 min
- 8-9.5 RPE.
(3 sets)
C1. Decline Bench Press:
20 reps
rest 60 sec
-7-8 RPE.
- replicate hand spacing to that of what you DB bench
C2. Seated Leg Extension:
20 reps
rest 2 min
-7-8 RPE.
x2 sets for C.
C3. Alternating Weighted Side Bends:
30 sec @ consistent tempo, stay lighter
rest as needed
x3 sets
ATHLETE
evidence-based, high-intensity functional fitness
Previous CrossFit Open workout.
Your choice on which one.
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HELPFUL RESOURCES:
Warm-Up, Stretching, and Mobility Flow Ideas
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