CROSS SMR+ General warm-up A. Amrap 6′ 30″ easy single-unders 10 banded good mornings 8/8 windmill- no weight! B. Every 30″ for 25 minutes ( 10 total rounds) – change stations every 30″ 8-10 Russian swing @ moderate weight ( women: max 16kg, men: max 24kg) 20″ single or double unders 8-10 KB sumo DL…
CROSS SMR + General warm-up + Mobility A. Amrap 6′ 8/8 cossack squats 8/8 bird dog 20″ HS hold B. Lifting – Clean & Jerk , FSQ Empty BB warm-up …then, 1) Every 90″ x 5 sets 2 Deadlift + 2 Clean + 2 Jerk ( any style you prefer) @ slightly increasing weight 2)…
CROSS SMR + General warm-up + Mobility A. 3 sets: 10 wall facing OH squat @ pvc 8 Cuban press @ 2×1,25 plate ( https://www.youtube.com/watch?v=XpcOM9Np9LQ ) 20 alternating shoulder taps in tiger position B. Lifting – Snatch Empty BB warm-up … then, Emom 5′ 1 snatch deadlift + 1 power snatch + 1 hang power snatch +…
CROSS SMR+ General warm-up + Mobility A. 3 sets: 10 Banded good morning 8/8 split squats – no weight! 20″ superman hold B. Strength / Lifting ~ Back rack split squat @ increasing weight *4 x 8/8 reps, 90″ rest btw. sets ~ Pause Deadlift – with 3″ pause below knee *4 x 5…
SMR + A. Warm-up: Amrap 6′ @ easy pace 8 Down-ups 8/8 cossack squats 20″ plank hold B. For time: 3 rounds of: 12 alt. Box step-up @ single DB ( women: max 15kg , men: max 22,5kg) 12 alt. DB snatch @ same weight 12 Wall Ball 12 Push-ups / Kneeling push-ups Then; 2 rounds of: 18…
CROSS SMR+General warm-up + Mobility A. 3 sets: 20″ HS hold 10/10 – 90/90 hip mobility ( https://www.youtube.com/watch?v=dMsXx_Qqpj0 ) 15m tiger walk B. Gymnastics – HSPU Strict / Kipping / Pike push-ups *4 x Amrap-1 / 1′ rest between C. Lifting – Back Squat / Lower body strength Work-up to a moderately heavy weight then, …
CROSS SMR + A. Amrap 6′ 6 hand walk out to toe touches 6/6 crab reach 6/6 deadbug B. 5 sets, for quality ( not for time!) 1 round of KB complex / each arm – try to go unbroken! 1 Rope Climb ( legless if you can) 1’30” cardio machine @ moderate pace…
CROSS SMR+ General warm-up + Mobility A. 3 sets: 10 KB pull through in tiger position @ light weight 10 KB kang squats 10 Tall muscle snatch into OHS @ PVC B. Lifting – Squat Snatch ( or power snatch into OHS – if you don’t have the right technique) Empty BB warm-up …..
CROSS SMR + General warm-up + Mobility A. 2 sets 1′ easy cardio machine 15 scapula pull-up 10/ 10 bent over snow angel @ 1,25kg plate ( https://www.youtube.com/watch?v=dvQ8NqHvkyA ) B. Gymnastics Strength Strict Pull-up / Banded strict pull-up / Box assisted pull-up / Ring row Amrap – 1 ( stop right before you feel like failing…
CROSS SMR + General warm-up + Mobility A. 2 sets: 1 x gymnastics swimming ( 4x 30″ ) 10/10 single leg RDL @ light KB (6-8-12kg ) 10 tall muscle clean into front squat @ PVC B. Lifting ~ Squat Clean Emom 4′ 1 Squat clean + 1 hang squat clean ( @ women: empty…
