CrossFit – Mon, Nov 21
Warm-up
Front Squat Warm-UP
2-3 Sets of Front Squat Skill Transfer Exercises
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
Strength
Tempo Front Squat (5×3 [3:3:1:1])
from the rack, perform the prescribed number of Tempo Front Squat at the prescribed tempo (down, bottom, stand, top)
Pre-MetCon Warm-up
warm-up
6 Minutes moving through:
0:45 Echo Bike or Assault Bike (moderate)
10 Single Arm Kettlebell Swings (each side) (moderate)
5 pistols to progressively lower target (start with a box and get lower each round) (each side)
1 set (at workout pace):
8 Air Squats
2 Dumbbell Snatches (at workout weight 1)
4 pistols
2 Dumbbell Snatches (at workout weight 2)
Metcon
Gobble Gobble (Time)
50 Air Squats
25 Dumbbell Snatches (70/50)
50 Air Squats
-rest 1:1-
25 Pistols
50 Dumbbell Snatches (50/35)
25 Pistols
If no 70’s DB use 70 KB
Finisher
sRDL’s
3 Sets
10 Single Leg Dumbbell RDL (each)
– rest 1:00 between sets-
Post Workout Mobility
2 minute Couch Stretch (Each Side)
2 minute Pigeon Pose/Stretch (Each Side)
3 Tempo Front Squat @ 65% 1 RM Front Squat
3 Tempo Front Squat @ 65% 1 RM Front Squat
3 Tempo Front Squat @ 68% 1 RM Front Squat
3 Tempo Front Squat @ 68% 1 RM Front Squat
3 Tempo Front Squat @ 68% 1 RM Front Squat