Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day
Then…
A.
Every 90 seconds, for 12 minutes (2 sets):
Station 1 – 60 seconds of Kettlebell Sumo Stiff-Legged Deadlifts @ 1010
Station 2 – 60 seconds of Prone Banded Hamstring Curls @ 2010
Station 3 – 60 seconds of Ab-Wheel Roll-Outs @ 3011
Station 4 – 60 seconds of Reverse Snow Angels
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
30/20 Calories of Rowing
10 Strict Pull-Ups
30 Walking Lunges with DB/KB Farmer’s Carry
Hi how do i interpret the numbers following the @ in each of the workouts in section A?
https://www.crossfitinvictus.com/blog/what-does-30×0-mean-why-i-like-tempo-training/
What does every 6 minutes for 18 minutes, mean? Does it mean go for 18 rest for 6?
It means, you have 6 minutes to complete the 20/30 calls rowing, 10 pull ups, and 30 lunges. If you finish in say, 5 mins, you get to rest until the clock hits 6 minutes, and you repeat that 2 more times.
Start a new round every 6 minutes. You get to rest however much time is left in each round. So if the round takes you 4 minutes and you rest until 6, then you’ve got yourself 2 minutes of rest! P.S. Ideally you will have at least 2 minutes rest for each round in this workout.