CROSSFIT OPEN 25.2 Strategy And Tips скачать в хорошем качестве

CROSSFIT OPEN 25.2 Strategy And Tips

A. General Movmeent prep 30-45s passive bar hang 10-20 KOT calf raises against wall 10-20 wall supported tibialis raise 20-30 calf pumps in downward dog 3 inchworms 5 spider lunge with rotation 5 yoga pushups (pause in cobra and downward dog) 5 reverse lunges per leg at BW 10 beat swings B. Specific Warmup - using a 20/15kg Barbell 5 Pronated bent over rows 5 strict press 5 Romanian deadlfits 5 Deadlifts C1. Thruster - 3-4 x 3-6 UB reps. Rest as needed *In 3-4 sets, build to the heaviest load you plan to get to for the workout D2. Gymnastics Rig work 3-4 x 1-6 reps. Rest as needed *In between Thruster sets, perform small sets of the gymnastics movements, focusing on technique adn efficiency SCALED: Jumping chin over bar - chin over bar - chest to bar RX: Pullup CTB Bar Muscleup D3. Double unders 3-4 x 10-50. Rest as needed Dial these in. E. 3-6mins of bikeerg warm up @6RPE (increase HR) F. Movement prep: 3-10 pullups/jumping pullups 16-32 DU's 4-8 Thrusters (at first weight) --rest 30-60s-- 3-10 chin over bar pullupsCTB 12-24 DUs 3-6 Thrusters (at second weight) --rest 30-60s-- 3-10 CTB / BMU 6-18 DUs 2-4 Thrusters (at third weight weight) Rest 5 mins GO!