DATE

2022/07/20 MITTWOCH Lessonplan

CROSSFIT TOTAL | BENCHMARK
For load:
1-rep max back squat TC: 12:00
1-rep max shoulder press TC: 10:00
1-rep max deadlift TC: 12:00

DYNAMIC WARM-UP | 7:00
3 sets:
1:00 7-10-m shuttle runs
:40 air squats
:20 burpees (no push-up)

DEADLIFT REVIEW | 2:00

SHOULDER PRESS REVIEW | 2:00

BACK SQUAT REVIEW | 2:00

BACK SQUAT WARM-UP | 5:00
3 sets:
3-5 reps back squat

COOLDOWN STRETCH | 3:00
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg