Peninsula CrossFit – CrossFit
Metcon (No Measure)
20 banded tricep extensions @ fast (light band)
10 kipping HSPU
Rest 90 seconds
15-30 Min RT
GOAL: Pressing power endurance
-The “pre fatigued” method. We are using the tricep ext. to fatigue the muscles for the main movement.
-You should be able to perform the HSPU in max 2 sets.
Metcon (4 Rounds for time)
E4MOM x 4 (16 Mins):
10/8 cal. row
6 BBJO 24/20″
30-55 Min RT
GOAL: Gymnastics pull/push speed endurance
-With low reps we want to think about fast transitions.
-About 30-40 sec on the row, 30 sec on the BBJO and then an unbroken version of your most challenging gymnastics.