CrossFit – Fri, Jan 6
Warm-up
Metcon
Boom Bang (Time)
For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters (115/80)
2-4-6-8-10-12-14-16-18-20
25ft Shuttle Run
Strength
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)
Tempo Front Squat (4 sets Every 2:00 x 2 tempo)
from the rack, perform the prescribed number of Tempo Front Squat at the prescribed tempo (down, bottom, stand, top)
3 Seconds Down, 3 Second Hold in Bottom
2 Tempo Front Squat @ 5.5/10 RPE
2 Tempo Front Squat @ 6/10 RPE
2 Tempo Front Squat @ 6.5/10 RPE
2 Tempo Front Squat @ 7/10 RPE
Gymnastics (AMRAP – Reps)
Double-Unders (3 MAX Unbroken attempts of Double Unders
Work Rest 1:1
Work Rest 1:1
Take your BEST score of unbroken Double Unders
The 3 sets have to be consecutive. So if you attempt 1 set and don’t want to count it because you tripped up at rep 2 — You need to rest and reset)
Finisher
EMOM 8 Minutes
Minute 1: 10 Bird Dogs (Each)
Minute 2: 45 Second Wall Sit
Post Workout Mobility
1 minute Hamstring Smash (each side)
1 minute Seated QL Stretch (each side)
1 minute Frog Stretch
2 Sets
1:00 Jog (build from easy to moderate/fast)
10 Front Squat (45/35)
5 Shoulder Press from Squat Stance (45/35)
5 Thruster (45/35)
-Then-
Build to Thruster weight.
1 Set (at workout pace):
1 Thrusters (at workout weight)
2 25ft Shuttle Run