CrossFit Infusion 1
Do Timed Workouts
Racing The Clock 1 – Upper Body
What a timed workout does is push you beyond what you would normally do, because now there is a clock running and there is a greater sense of urgency. This ups the intensity big time, and you put yourself in a whole different category for burning calories and body fat.
Workout 1: Upper Body
Following a sufficient upper-body warm-up…
AMRAP (as many reps as possible) in 12 minutes of:
Pull-Up (strict) times ten reps
Bench Press (135 pounds) times 15 reps
Rest for three minutes, then…
Do four rounds for time of:
Overhead Press times 9 reps
Wide Grip Upright Row times 15 reps
Sit-Ups times 18 reps
On weighted exercise, choose a weight that you can handle for approximately 15-20 reps or 50-65 percent of your one-rep max (1RM). Add bodybuilding-style sets for chest, back and/or shoulders as desired to increase volume.