Another Friday has come arrived bringing with it the weekend and the final session of our first de-load week. Mondays Fitness for Ski instructor Training session is going to be intense so no matter how tempting it is to ramp up the work load today I really suggest you make the most of it.

As always today focus on movement quality and range of motion.

Warm up

Perform 3 Rounds of – 400m rom , 1 minute rest

Seal Fit Shoulder Mobility Drill

Main Resistance Training

Bench Press – Perform 10 sets of 2 reps at 60% of your 1RM.

Pull ups – Perform 3 sets of 8 reps

Conditioning

Strict Fran – Fran is one of the most infamous crossfit work outs. It consists of 3 rounds of two exercises as follows:

  • 21 Thrusters, 21 Pull ups
  • 15 Thrusters, 15 Pull ups
  • 9 Thrusters, 9 Pull ups

With just 45 reps of each exercise you would be forgiven for thinking how hard can it be. Often in crossfit kipping pull ups are used for this work out, however we would like you to try and keep each pull up as strict as possible. If you are unable to perform a pull ups choose a scaled version from the video below that you are able to perform.

Guys use 40Kg for the thrusters

Ladies use 20Kg for the thrusters.

Enjoy

The exercises and technique

Thruster

Pull ups

Cool Down

15 Minutes of LISS cardio – Running, swimming, rowing, cycling etc for 15 minutes aiming to keep your heart rate between 120 & 140bpm.

ROM drills

Foam roll