Big mix using DB's with single arm lifts - Clean/Squat/Press/OHS/Pushup/Pullup/TTB.
Not for time - focus on executing perfect form with every single lift.
Lifts are single arm, then bodyweight work, then switch hands and repeat.
1. Dumbbell clean (S&M - hang power clean)
2. Dumbbell squat - to the depth where you can maintain the curve in your low back
3. Dumbbell push press (or jerk if weight requires it)
4. Dumbbell overhead squat
5. Place dumbbell on the ground
6. Perform a single perfect pushup - thighs/stomach/chest touches at bottom.
7. Perform a single perfect pullup (kip, butterfly, strict - your choice)
8. Perform a single perfect TTB - Toes To Bar (S&M is knees to elbows)
9. Repeat 1-4 with dumbbell in other hand, then repeat 5-8.
15 reps of 1 to 9.
CrossFit: 25# DB for men, 15# DB for women, full clean, no jumping or assisted pullups, TTB.
S&M: 20# DB for men, 10# DB for women, hang power clean, jumping pullups allowed, KTE.
Post level selected and weight used with any mods/scaling.
2010-10-18
Subscribe to:
Post Comments (Atom)
Carrie B - 15 lb S&M
ReplyDeleteKaren K - 20 lb CF
Jarrod - 70 lb CF
Ben - 25 lb CF
Kim 20 lb S&M
Tom - 25 lb S&M
John D - 20 lb S&M
Jonas - 25 lb CF
Jen 20 lb CF
Christen - 20 lb CF