CrossFit – Mon, May 1
Warm-up
Metcon
It’s Gonna Be MAY (4 Rounds for reps)
4 sets (1 set is completing BOTH AMRAPs)
AMRAP 2 minutes
200m Run
Max Pull Ups in remaining time
-rest 1:00-
AMRAP 2 minutes
200m Run
Max Push Ups in remaining time
-rest 1:00-
*Complete all with a (20/14) vest
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 (5-5-3-3-1-1)
from the rack, perform the prescribed number of Tempo Front Squat at the prescribed tempo (down, bottom, stand, top)
5 Tempo Front Squat @ 6/10 RPE
5 Tempo Front Squat @ 6/10 RPE
3 Tempo Front Squat @ 7/10 RPE
3 Tempo Front Squat @ 8/10 RPE
1 Tempo Front Squat @ 9/10 RPE
1 Tempo Front Squat @ 10/10 RPE
*Tempo: 3 seconds down, 2 second pause
2 Sets
1:00 Jog
10 Hanging Scap Retraction
5 Kip to Swing
10 Hand Release Push Ups
*All without vest.
1 Set (at workout pace)
100m Run (with vest)
3 Pull up
6 Push Ups
*All with vest.