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ADVANCED ACCESSORY WORK

Push Your Limits 

This program is designed to give you the opportunity to take your training to the next level.

CrossFit Dansaert celebrates its 3rd anniversary! It's logical that after making a lot of progress by following the main program, some of you need to train more to continue to evolve and take up new challenges.

This program can be done before or after the WODs, during the Open Gym or by using the FREE ACCESS areas. It is made of 3 optional sessions per week, focused on STRENGTH:
- Weghtlifting (Barbells, Dumbells, Kettelbells)
- Ring Routines and Gym
- Core

You are free to choose your blocks (or to do them all).
But keep in mind that this programming is there to improve your weaknesses...
...if you feel you have a weakness in GYM, focus your efforts on the GYM and CORE blocks.
Each block can be done in 20 minutes minimum.

Do not hesitate to ask your Head Coach for further explanations. 

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12/10/20
A1 Deadlift 3 x 8 reps at 60 % - R = 45 sec
A2 Back Squat 5 x 1 reps at 60 % - R = 45 sec
B1 Bent Over Row (Pronation/Supination) 5 x 4 reps at 60 % - R = 45 sec
C1 Ring Support 8 x 10 reps at 60 % - R = 45 sec
C2 Ring Row 8 x 10 reps at 60 % - R = 45 sec
D Straight Legs Box HSPU: 10'' negative 5HSPU 5'' iso @90Β° 3HSPU 5'' iso @90Β° 1HSPU 4 x 9 reps at % - R = 120 sec
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