CrossFit – Mon, May 22
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)
In the Hole Front Squat (5×4)
Height should be set where Hip crease is right at or below parallel. Starting in a full squat, focus on keeping the elbows high and core tight.
Explode out of the hole, smooth transition down and reset after each rep.
Explode out of the hole, smooth transition down and reset after each rep.
Pre-MetCon Warm-up
Murph Prep Warm up
2 Sets
1:00 Jog
10 World’s Greatest Stretch (each side)
10 Hanging Scap Retractions, 5 Kip to Swing
5 Inchworms, 5 Hand Release Push Up
2. Workout Prep
1 set (at workout pace):
4 rounds:
2 Pull Ups
100m Run
2 Pushups
Metcon
Last Murph Prep – Can’t Hold Anything Back (Time)
4 rounds:
10 Pull Ups
200m Run
10 Pushups
200m Run
*Wear a weighted vest (20/14)
Post Workout Mobility
2 minute Lat Smash (each side)
4 In the Hole Front Squat @ 5.5/10 RPE
4 In the Hole Front Squat @ 6/10 RPE
4 In the Hole Front Squat @ 6.5/10 RPE
4 In the Hole Front Squat @ 7/10 RPE
4 In the Hole Front Squat @ 7/10 RPE