CrossFit Evergreen – CrossFit
Gym Rat (hoodie wearing kinda workout) (Time)
– 4 x 15 each bench press, close grip bench press Rx: 65/45; Rx+: 95/65
– 15 each db curls super set (done back to back non stop or with minimal rest) standing curls, reverse curls, hammer curls. alternating cross body Rx: 20/15, Rx+: 30/20
– 15 each db triceps super set kick backs (both arms), single arm overhead extensions, on bench: alternating cross body, skull crushers Rx: 20/15; Rx+: 30/20
Biceps:
– use a split stance
– shoulders retracted
– elbows pinned
– full RoM w/o rocking keep muscles tense to lock out and protect joints
Triceps:
– keep elbows tight to body
– pivot at elbow , no rocking