2015 USAW Junior Nationals.

Week 29 Training: 15.02.16 – DELOAD WEEK

WarmUp – 3 Rounds:
2 Wall Walks + 1 Nose & Toes HandStand Hold
10 Russian Twists @ 24/16 Kg KB
5 Sots Press (Increase weight on each round)

A. 5×1: 2 Hang SN Hi Pull + 1 Hang SN @ 55%

Coach’s Notes: Light weight means move FAST. Do not lift more than the Rx %. I know it’s light. It’s supposed to be. 

B. 5 Rounds, Not For Time:
5 Strict C2B Pull-Ups (Supinated Grip)
10 Ring Pushups (External Rotation at Lockout)
15 Goblet Squats @ 45/25#

Coach’s Notes: The emphasis should be on PERFECT movement. Move perfectly and deliberately. Keep your heart rate and breathing under control. Demonstrate full ROM on all movements. 

C. 3 Rounds, Not For Time:
10 Hip Extensions
10 Alternating Strict Knees to Elbow

Coach’s Notes: When you finish this part, cool down and get out of the gym. Use any extra time or energy you have this week to recover. 


CrossFit Jääkarhu is a local community in Austin, Texas that is focused on identifying goals, coaching progress and getting results. If you are interested in learning more about our gym, visit our main website (click here). About CrossFit Jääkarhu Programs Available How to Start

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