Tuesday, 26 May 2020

May 26, 2020

"Flex Seal"

16 Rounds: 
20 Seconds Deadlifts (135/95) 
10 Seconds Rest 
20 Seconds AbMat Sit-ups 
10 Seconds Rest 

 

STIMULUS

DESCRIPTION

  • Todays workout follows the tabata interval format of 20 seconds on and 10 seconds off 

  • We'll alternate back and forth between these two movements for 16 rounds lasting 16 minutes 

  • After a big day yesterday of upper body and squatting, we'll use different muscle groups today to balance things out 

  • Because there is rest built in, the movements are simple, and we switch between muscle groups - we're looking to move for all 20 seconds each round 

  • Your score will be the lowest number of reps at each movement added together

  • For Example: If your lowest set of deadlifts was 10 and your lowest set of sit-ups was 12, your score for the day would be 22 reps 

DEADLIFTS

  • The barbell weight is designed to be on the lighter side 

  • This should be a weight that you are capable of competing for 35+ reps unbroken when fresh 

  • Within the workout you should be able to hold on for all 20 seconds 

  • If you don't have a barbell available, complete double dumbbells deadlifts (50's/35's) 

WARMUP

3 Rounds: 
30 Seconds Active Samson
30 Seconds Pigeon Pose (Each Side)
30 Seconds Active Divebombers
30 Seconds Barbell Romanian Deadlifts

 

Please reload

Recent Posts
Please reload

Archive
Please reload

Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

© 2023 by PERSONAL TRAINER. Proudly created with Wix.com