CrossFit – Fri, Oct 28
Warmup
Back Squat 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)
2-3 Pause Snatch balances (empty bar)
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)
2-3 Pause Snatch balances (empty bar)
Strength
Back Squat (5×2 @84% Every 2:00)
Pre-MetCon Warm-up
Warm up
Sets
1:00 Cardio (your choice) (moderate)
4 Single Arm KB Thruster R/L (Light) (each side)
10 Ring Hanging Scap Retractions, 5 Ring Kip to Swings, 2 Ring Dips
50 Single Unders
1 Set (at workout pace):
4 Wall Balls (at workout weight and height)
20 Double Unders
2 Muscle Ups
Metcon
13.3+++ (Time)
150 Wall Balls (20/14)
300 Double Unders
30 Muscle Ups
*Partition as desired
Gymnastics
Gymnastics Conditioning (Time)
5 Sets:
90 Second AMRAP:
15/12 Calorie Ski
Max number of Toes To Bar
-rest 30 seconds between sets-
Finisher
Bodyweight Pump
EMOM 10 Minutes
Minute 1: 10 Push Ups
Minute 2: 12 Feet Anchored Sit Ups
Post Workout Mobility
2 minute Alternating Scorpion Stretch
2 minute Elbow to Floor Stretch (1 minute each side)
2 minute Alternating Wrist Stretch
20:00 Time Cap
18:00 True Time Cap
13:00-15:00 Optimal