Roman Atanasov, Author at CrossFit Serdika - Кросфит в сърцето на София

2023

BODYWEIGHT GONE BAD

3 rounds for max reps: 1 min: Legless rope climbs 1 min: Burpee box jumps (60/50cm) 1 min: Sit-ups 1 min: Walking lunges 1 min: Rest

2023

Deadlift 1 rep Max

Deadlift Find a heavy 1 rep EMOM 10 min 3 reps at 85% of heavy single

2023

Medicine ball workout

For time: 600m heavy MB carry 30 DB slams 30 MB over-the-shoulder toss 400m heavy MB carry 20 DB slams 20 MB over-the-shoulder toss 200m heavy MB carry 10 DB slams 10 MB over-the-shoulder toss

2023

Air Force

Thrusters 20 reps SDHP 20 reps Push presses 20 reps Overhead Squats 20 reps Front Squats 20 reps *every minute on the minute perform 4 burpees **barbell load 40/25kg.

2023

PAIN OPTIONAL

EMOM 12 min 3 Front squats (100/70kg) AMRAP muscle-ups in the remaining minute

2023

farmers walk & candlesticks

AMRAP 15 min 100m farmers walk (22.5/15kg) 3 candlesticks Every round add 100m farmers walk + 3 candlesticks