CrossFit – Fri, Oct 7
Warm-up
Back Squat Warm up
<p>1-2 sets:<br />5-10 Single Arm Press R/L (Light-Moderate) (each side)<br />5-10 Dip Only (45/35)<br />5 Lateral Box Step Ups (each side)<br />5 Russian baby makers<br />5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)</p>
Strength
Back Squat (Every 2:00
5×3 Back Squats @ 72% 1RM Back Squat
)
5×3 Back Squats @ 72% 1RM Back Squat
)
Pre-MetCon Warm-up
Warm-up
<p>2 Sets:<br />200m Ski (Or Row)<br />4 Inchworms, 4 V Push Ups<br />2 Halfway Wall Walks<br />10 Banded Straight Arm Pull Downs<br />10 Hanging Scap Retractions, 5 Kip to Swings</p><p>1 Set (at workout pace):<br />1 Wall Walk<br />2 Wall Facing Strict Handstand Push Ups<br />3 Chest to Bar Pull Ups<br />4 Toes to Bar</p>
Metcon
<p>4:00 Time Cap each Set</p><p>3:00 Rest b/t all 3 Sets</p><p>Please scale/modify appropriately <br /> </p><p>then Quality 2 sets of 4-6 Ring Muscle ups (or MU Scale)</p>
Metcon (3 Rounds for reps)
<p>3 Sets:<br />5 Wall Walks<br />10 Wall FACING Strict Handstand Push Ups<br />15 Chest to Bar Pull Ups<br />20 Toes to Bar</p><p>-Rest 3 Minutes b/t sets and after 3rd set<br />-then-<br /><br />For Quality:<br />2x 4-6 Ring Muscle Ups <br />-rest as needed b/t sets-</p>