Wednesday, May 11th

5 Pieces of Advice for the CrossFit Beginner -Fitness HQ

Dips: The Upper Body Squat – T-Nation

Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green

A) Every 2 1/2 minutes, for 5 sets:
Tempo Close Dumbbell Bench Press 32X1 (if you have dips, you may do dips instead)
4 sets x 6-12 reps
1 set x Max Reps

Perform 4 sets across to 1 rep shy of failure, then 1 max effort set to failure. Start with a load that feels almost easy for 12 reps. Keep elbows in close to mimic the bottom of a dip.

B) On the minute, for 30 minutes:
Minute 1: 14 alternating reverse KB/DB Lunges
Minute 2: 5-8 Pushups + 5-8 Ring Rows (feet elevated)
Minute 3: Row 10-15 calories

A) Every 2 1/2 minutes, for 5 sets:
Tempo Dips (rings) @ 32X1 tempo
4 sets x 6-12 reps STRICT
1 set x Max Reps

Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Perform a full range of motion on all reps. Goal is to add total reps each week by increasing the sets across and/or the max set.

B) On the minute, for 30 minutes:
Minute 1: 3 Back Squats at 80-85% 
Minute 2: 10-15 Burpees
Minute 3:1-3 Ring Muscle Ups

(Back squat should be heavy but NOT so heavy that you miss any. You don’t get stronger missing lifts. Choose a weight you can do for all 10 sets. Work on moving efficiently on the burpees. Choose a muscle up rep scheme you can do for all 10 sets. Scale accordingly)

3 sets of:
Weighted Chin-up x 3.3.3    Rest 15 sec between clusters
rest 2 minutes 

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