OPEN GYM: Gymnastics - Powerlifting

Saturday, March 14, 2020

Crossfit Golden - Open Gym

1000

Warm Up

Foam roll
15 air squat
10 push-up
kip swings
forearm warm-up

HSPU Technique

3 abmat x 3
2 abmat x 1
1.5 abmat - fail
1 abmat negative - 5 singles
3 abmat x 2

Bench Press

3x10 bandbell green/pink/pink kb 4/8/8kg
8x40 kg
5x60 kg
3x70 kg
2x80 kg

Deadlift

5x135
5x185
3x225
1x275
3x255
2x255

GHD Sit-ups

3x5 reps

60 minutes total workout