Strength
Warm up-
3 rounds-
5 Squats
5 Push ups
Strength-
Front Squats 3 x 3
Leg Extension 3 x 10
Deadlift 3 x 5
Band reverse fly 3 x 10
Dumbbell shoulder press 3 x 10
Banded high rows 3 x 12
CrossFit
Warm up-
400m Run
3 rounds-
5 Ring rows
5 Broadjumps
5 Kettlebell Swings
Conditioning-
‘Helen’
3 Rounds for time-
400m Run
21 American Kettlebell Swings
12 Pull ups
Demo Video-
Categories: Conditioning, Strength, WOD
![#Repost @strongfirst
・・・
[ARTICLE] Diagonal strength—how is yours? Strength in linear movements does not necessarily translate on the diagonal line. Clubs—when used correctly—are an excellent tool that can complement kettlebell, barbell, and bodyweight training. The unique leverage and torque challenges heavy clubs present test your mobility, stability, and coordination—a feast for your central nervous system. For the exact same reason, mastering their novel loads requires patience and respect. 7kg (or 5 or even 3kg) in hand feels much heavier than it sounds…especially when you care about maintaining good body mechanics.
. . .
Click the link in our bio and head to articles to learn how clubs can help eliminate weakness.
@albertogallazzi #heavyclubs #clubtraining #strength #grip #strengthcoach #personaltrainer #macetraining #tad013 #clubbell #clubbellstrength](https://scontent.cdninstagram.com/v/t51.2885-15/sh0.08/e35/s640x640/65207956_111342250165878_2397928108697939836_n.jpg?_nc_ht=scontent.cdninstagram.com&_nc_ohc=Nt5xwz03OgcAX_DMb9A&oh=bfbf58ce2575f001229708758afdfd4c&oe=5E8A3283 "#Repost @strongfirst
・・・
[ARTICLE] Diagonal strength—how is yours? Strength in linear movements does not necessarily translate on the diagonal line. Clubs—when used correctly—are an excellent tool that can complement kettlebell, barbell, and bodyweight training. The unique leverage and torque challenges heavy clubs present test your mobility, stability, and coordination—a feast for your central nervous system. For the exact same reason, mastering their novel loads requires patience and respect. 7kg (or 5 or even 3kg) in hand feels much heavier than it sounds…especially when you care about maintaining good body mechanics.
. . .
Click the link in our bio and head to articles to learn how clubs can help eliminate weakness.
@albertogallazzi #heavyclubs #clubtraining #strength #grip #strengthcoach #personaltrainer #macetraining #tad013 #clubbell #clubbellstrength")
Leonard: 12;30 mins – (ring rolls instead of pull-ups)
Crossfit – Conditioning
Helen – 13 Minutes total
Last round of pull ups 6 were assisted
Thank you Kazafi, your classes are getting more interesting everyday!
Thank you Ghazi! And you are getting fitter by day. Sky is the limit. Keep it up.