CrossFit – Mon, May 8
Weightlifting
Front Squat Barbell Warm up
3 Sets
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)
Front Squat (5-3-1-1-1-1-1)
Pre-MetCon Warm-up
1 Set
1:00 Jog (increase pace each set)
15 Band Pull Aparts
3 quick sets: 10 Plank Shoulder Taps (each side) + 1 Hand Release Push Up
10 Lateral Box Step Up (each side)
1 Set (at workout pace)
100m Run
2 Strict Pull-Ups
3 Push-Ups
4 Air Squats
*All with 20lb/14lb Vest.
Another Murph Prep (3 Rounds for reps)
AMRAP 5 Minutes
200m Run
10 Strict Pull-Ups
-Rest 2 Minutes-
AMRAP 5 Minutes
200m Run
15 Push-Ups
-Rest 2 Minutes-
AMRAP 5 Minutes
200m Run
25 Air Squats
*All with 20lb/14lb Vest.
Did a similar prep May 2, 2022
Post Workout Mobility
1 minute Lat Smash (each side)
1 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)
7 Sets to Buildyour 10/10 RPE for today (may beat your prior max)
5 Front Squat @ 6/10 RPE
3 Front Squat @ 7/10 RPE
1 Front Squat @ 7.5/10 RPE
1 Front Squat @ 8/10 RPE
1 Front Squat @ 8.5/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 10/10 RPE