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Hypertrophy

WOD: Bi’s & Tri’s Day

STRENGTH 

”6-12-25 Protocol”
3-4 Rounds of:
6 Close Grip Chin-ups
12 DB Hammer Curls
25 Banded Facepull-aparts
No rest between movements, but Rest 3:00 after all three exercises.

METCON

AMRAP 12:
90 Ft. Overhead KB Carry (right)
90 Ft. Overhead KB Carry (left)
15 DB Rollback Triceps Extensions (moderate-heavy)
15 Banded Triceps Pushdowns (heavy band)
*Rest as needed
*Done for QUALITY NOT SCORE

EXTRA CREDIT

5 Minutes of Zone 1 work i.e. bike, row, job, ski erg
Then,
3 Way Banded Shoulder + Lat Stretch x 30s each position.
*Same as in warm-up

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CrossFit Renaissance Image

WOD: Pull Ups, Bar Dips, Barbell Rows, Resistance Training

METCON

10 RFT:
5 Strict Pull-ups (change grip every 2 sets i.e. pull-up, Chin-up, wide, medium and close grips)
10 Bar Dips
15 Barbell Rows (95, 65)
Rest 60s
21:00 Cap

Rx+:(Ring Dips) (135, 95)

Then,
Rest 5:00 and complete
5 Rounds, not for time:
20 Banded Pull-aparts (underhand grip)
20 Banded OH Triceps Extensions
20 Banded Pulldown Abs
10:00 Cap

EXTRA CREDIT 

5 Minutes of Parasympathetic Breathing

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