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NAVIGATION

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Monday June 18th 2018

June 18, 2018

A.) Mobility:

:60 seconds Couch stretch 

:60 seconds pigeon stretch

:60 second hip floss

B.) Warmup

500m row 

Then

Oh wall squat therapy

4 sets of 3 reps

:3 second pause at 1/4 squat, 1/2 squat, and full squat

 

B.) Back squat 5x5 

(We are deloading this week so all sets should be done around 60% of your 1rm)

Rest 2 minutes between sets

 

C.) For time:

"Annie"

50-40-30-20-10

Double unders

Sit-ups 

(This is a benchmark workout, so if you feel like RX is reasonable, challenge yourself, if you're still struggling with dubs, pick numbers you know you can hit in 1:15, :60, :45, :30, :30 for your sets, otherwise sub 2:1 singles, scale reps as needed)

 

D.) 5 sets of 

bicep curls x15 reps

Superset with

Banded tricep pulldowns x15 reps

Rest :90 seconds between sets

 

Have fun, work hard, work smart, get strong, and #Trusttheprogram

Coach Joshua

 

 

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