CrossFit – Thu, Apr 13
Warm-up
Partner Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 16(Divide Evenly)
4-8-12-16-18-20…
Squat Cleans (155/105)
8-16-24-32-40-48…
Push Ups
4 Squat Cleans then 8 Push-ups
8 Squat Cleans 16 Push-ups
Strength
Back Squat Barbell Warmup
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian Baby Makers
5 Tempo "Perfect" Empty Barbell back Squat (3:1:2:1)
5 Lateral Box Step Ups (each side)
5 Russian Baby Makers
5 Tempo "Perfect" Empty Barbell back Squat (3:1:2:1)
Box Back Squat (5×5)
Set up a box at a height such that you are able to Back Squat to the box with the hip crease just below parallel; your weight should transfer to the box for a brief moment before standing the weight up to complete a rep
* Perform Squat to parallel
5 Parallel Box Squats @ 6.5/10 RPE
5 Parallel Box Squats @ 7/10 RPE
5 Parallel Box Squats @ 8/10 RPE
5 Parallel Box Squats @ 9/10 RPE
5 Parallel Box Squats @ 10/10 RPE
Post Workout Mobility
1 minute Couch Stretch (each side)
1 minute Pigeon Pose/Stretch (each side)
2 Sets
1:00 Row (moderate)
10 Front Squat (45/35)
5 Squat Clean (45/35)
10 Ring Hanging Scap Retraction, 6 Ring Kip to Swing, 2-4 Ring Dips
-Then-
Build to Squat Clean weight w/1 Muscle Up after each set.
1 set (at workout pace):
1 Squat Cleans (at workout weight)
1 Ring Muscle Up