CrossFit – Mon, Oct 3
Strength Warm up
<p>2-3 Sets of Front Squat Skill Transfer Exercises<br />3 No Hand (Zombie) Front Squats<br />3 No Hand (Zombie) Front Squats<br />3 2 second Pause Front Squats<br />3 One and a quarter Front Squats<br />3 In the Hole Front Squats (last rep is a 10 second negative)<br />1 Empty Bar Pause Snatch Balance + 2 Overhead Squats (normal tempo) + 1 Snatch Balance</p><p> </p>
Front Squat (10 x 3 Front Squat @ 86% 1RM Front Squat)
<p>Round up to the nearest 5lbs</p>
Warm-up
<p>2-3 Sets<br />1:00 Row (moderate)<br />30 plate hops<br />5 jumping air squats<br />3-5 Wall Push Press Thows to Target (at workout weight and height)</p>
Metcon (Time)
<p>Might Get Loud</p><p>100 Double Unders<br />40 Wall Balls (20/14) (10’/9′)<br />100 Double Unders<br />30 Wall Balls (20/14) (10’/9′)<br />100 Double Unders<br />20 Wall Balls (20/14) (10’/9′)</p>
Finisher
<p>4 Rounds<br />12 Barbell Bench Press (moderate weight)<br />12 Standing KB Crush Grip Bicep Curl (moderate weight)<br />12 Alt. DB Tempo Incline Bench + Double DB Incline Bench (R, L, then both DB for 12 reps) (moderate weight)<br />24 Banded Bicep Curls<br />-Rest 1-2 min b/t rounds-</p>
Accessory
<p>2 Sets (Not for time)<br />20 GHD sit ups with Med Ball<br />20 Parallette kick through and back <br />20 KB Side Bends (10/side)</p>