CrossFit – Mon, Sep 5
Warm-up
Warm-up
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo "Perfect" Empty Barbell Back Squat (3:1:2:1)
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo "Perfect" Empty Barbell Back Squat (3:1:2:1)
Strength
Back Squat (5×3 @70%)
Every 2:00
Pre-MetCon Warm-up
Warm-up
2 Sets
1:00 Row OR Jog (moderate)
4-6 Squat Cleans (start light and build in weight)
10 Box Dip
-Then-
Warm Up to Squat Clean weight.
1:00 Row OR Jog (moderate)
4-6 Squat Cleans (start light and build in weight)
10 Box Dip
-Then-
Warm Up to Squat Clean weight.
1 set (at workout pace)
2 Squat cleans (135/95)
2 Ring Dips
Metcon
10:00 Time Cap
7:00 Optimal
7:00 Optimal
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Clean, 135# / 95#
Ring Dips
Squat Cleans
Kip Ring Dips
Kip Ring Dips
Finisher
Metcon (Checkmark)
2 Sets (Not For Time)
15 GHD Sit Ups w/Med Ball
20 Dumbbell Pull Throughs in Plank Position
20 KB Side Bends (10 Each Side)
15 GHD Sit Ups w/Med Ball
20 Dumbbell Pull Throughs in Plank Position
20 KB Side Bends (10 Each Side)
Accessory
Metcon
2 rounds:
10 Dumbbell Suitcase Deadlifts (each side)
1:00 Glute Bridge Hold
10 Dumbbell Suitcase Deadlifts (each side)
1:00 Glute Bridge Hold