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13
01
2021

Bodybuilding is BACK

By Scotty 0

Not everyday is about high heart rate workouts!!

You need to take some time to do some active recovery days, and take your time.

Here at CrossFit SFS we never leave the old school out of the programming!

Warm-up

Easy 400m Jog

3 rounds:
20 sec of easy skipping
10 sec rest
20 sec of double under practice
10 sec rest
20 sec of air squats
10 sec rest
20 sec of hollow rocks
10 sec rest

Then;

3 rounds:

4 x Single Arm DB Thrusters
8 x Sit-ups
12 x Kipping Swings

Then;

Skills

DU skills:

Option 1: 12 mins dedicated to working on DU skill
– EMOM x amount of reps
– working with coach to do your very first rep

or

If DU don’t interest you or you can do them all day
-then-

12 min EMOM
Min 1: X amount cals choice
Min 2: 6 ea Bulgarian split squats

Bodybuilding

A. Push/Pull Superset
5 sets not for time

15 DB Bench Press
s/s
10 ea Bent over DB row
s/s
30 plank taps

B. 3 sets
15 BB bicep curls
15 banded tricep press down

author: Scotty

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