Announcements
HYROX Las Vegas
Pre-register -→ Click Here
Don’t forget to use promo code: KRISTENFRIES-015
UPCOMING EVENTS
Aug 17
Painkllr
https://painkllr.com/painkllr-venice-beach-2024/
Sept 20-22
Wodapalooza
https://socal.wodapalooza.com/
spectator passes
https://www.tixr.com/groups/loudandlive/events/tyr-wodapalooza-socal-2024-104864
Oct 19
Three Amigos
https://competitioncorner.net/events/13774/details
Nov 2
Spartan 5k, 10k, 25k, 50k / kids
15% off
UBST24-UP31W33
https://race.spartan.com/en/races/central-california
Dec 7
Hyrox
15% off
KRISTENFRIES-015
https://hyrox.com/event/hyrox-anaheim/
Thanos Fitness – CrossFit
Shoulder Press (1 set = 5 reps with 5 sec hold at the top of the fifth rep.
REST 1 min between sets
3 sets @ 75-70%
3 sets @ 85-80%
)
Bench Press (Lift every 60 sec
2×3 @ 75%
2×3 @ 80%
3×2 @ 85%)
Conditioning
2-3 Rounds
30 KB Around the world
100 flutter kicks
30 KB Pass Throughs – plank
100 bicycles
30 KB Russian Twist
100 mountain climbers
Skill
Handstand Pushups
Novice – Work on progressions.
Find max.
Then complete 5 sets of half.
Add +1 set 3 & 4
Add +2 set 5
Example:
4 is my max
set 1 = 2
set 2 = 2
set 3 = 3
set 4 = 3
set 5 = 4
