"21 Savage" Bike + Dumbbell WOD | Back Squat Lift WOD
Автор: Vintage CrossFit
Загружено: 2020-08-27
Просмотров: 3135
0:00 - Intro
0:08 - WOD
2:22 - Back Rack Reverse Lunges
3:08 - Mobility
Back Squat
Heavy 7-5-3
"21 Savage"
For Time:
75/50 Calorie Assault Bike
21 Double Dumbbell Front Squats (50's/35's)
21 Double Dumbbell Push Presses (50's/35's)
21 Double Dumbbell Hang Clusters (50's/35's)
HOME GYM
For Time:
50 Burpees
21 Double Dumbbell Front Squats (50's/35's)
21 Double Dumbbell Push Presses (50's/35's)
21 Double Dumbbell Hang Clusters (50's/35's)
WARM-UP
Bike Warmup
2 Minute Easy Bike
30 Seconds Each
With Single Light Dumbbell:
Air Squats
Dumbbell Goblet Squats
Down Dog
Dumbbell Single Arm Russian Swings (15 Seconds Each Side)
Inchworm to Push-up
Dumbbell Single Arm Strict Press (15 Seconds Each Side)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
• CompTrain Barbell Warm Up
MOBILITY
Dumbbell Ankle Stretch: 30 Seconds Each Side
Goblet Squat Hold: 45 Seconds
Table Top Stretch: 45 Seconds
Back Rack Reverse Lunges
On the 2:00 x 5 Sets:
Set 1: 14 Reverse Lunges (7/Side)
Set 2: 12 Reverse Lunges (6/Side)
Set 3: 10 Reverse Lunges (5/Side)
Set 4: 8 Reverse Lunges (4/Side)
Set 5: 6 Reverse Lunges (3/Side)
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