CrossFit LandRush – Mass Class

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MASS Class

Back Squat

Set 1 – 5 reps @ 70-75%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 80-85%

Set 4 – 5 reps @ 75-80%

Set 5 – 3 reps @ 80-85%

Set 6 – 1 rep @ 85-90%

Every 2:00 perform the above rep scheme

Seated Shoulder Press

Three sets of:

Seated Dumbbell Strict Press x 12 reps

rest as needed

Accessory Work

Three sets of:

Pallof Press x 10 reps

Glute Ham Raises x 10 reps

Evil Wheel x 10 reps (the slower the better)