Dynamic Range of Motion
Hollow/Arch on Bar
Dog Up/Dog Down
Spidey Lunges

Barbell Skill (20 Minutes)
CrossFit
4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO Bounce) – rest 90-120 seconds

Strength & Conditioning
Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

Bodyweight Skill (10 Minutes)
Strict Handstand Push Ups*/Dips/Push UPs
Weighted Chin Ups

*If you’re working towards your first strict handstand push up, perform the strength/skill portion of the Handstand Push Up, then strict pull ups. For example, alternate between ring dips/headstands/strict pull ups for 3-5 rounds.

Conditioning
CrossFit
3 Rounds of:
Run 400m
21 Wall Balls
15 Power Snatches 35Kg/20Kg

Strength & Conditioning
3 Rounds of:
Run 400m
30 Wall Balls

Compare to May 12th

90% > 100% – Anders Varner

Sagari

Sagari

It’s really good to have a structure to your exercise program knowing that you have to make the three classes a week. I love the atmosphere in the classes, everyone who is there is so friendly!

I found it great that all the trainers are so knowledgeable about the body and nutrition, it makes it simple for you to trust them when they tell you what to do and how to do something. They are so helpful and so kind!

2 months ago when I joined up I never thought I would be able to do anything I do in my classes during the week – squats, pressing, benching, let alone with weights that usually weigh more then me!

The change in my body and how I feel is the best part about joining CrossFit Ireland, once I started seeing results is when I started looking forward to coming! It’s sort of addictive.

Thanks!