CrossFit – Fri, Mar 10
Warm-up
Metcon
EMOM (Checkmark)
16 Minute EMOM
4 Sets
Minute 1 – 50 Double Unders
Minute 2 – 5 Power Cleans (155/105)
Minute 3 – 200m Run
Minute 4 – 10 GHD Sit Ups (OR 15 Abmat Sit Ups)
Strength
3 Sets ofFront 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)
NO Hands Front Squat (Weight)
3 No Hand Front Squat @ 5.5/10 RPE
3 No Hand Front Squat@ 6/10 RPE
3 No Hand Front Squat @ 6.5/10 RPE
3 No Hand Front Squat @ 7/10 RPE
3 No Hand Front Squat @ 7.5/10 RPE
Post Workout Mobility
2 minute Couch Stretch (each side)
2 minute Pigeon Pose/Stretch (each side)
2 Sets
1:00 Jog
25 Single Under
10 Single Arm High Pull R/L (Moderate)
20 Alt. Leg V-Up
-Then-
Warm Up to Power Clean weight.
1 Set (at workout pace):
10 Double Unders
2 Power Cleans (at workout weight)
100m Run
5 GHD Sit Ups OR 5 Abmat Sit Ups