CrossFit – Mon, Jul 3

Strength Warm up

1. Mayhem Hip Halo Activation

* 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats

2. Barbell Prep

Pause Back Squat + 1 & 1/4 Back Squat + Back Squat (Weight)
From rack perform the prescribed number and timed paused (bottom of squat) back squat, next perform the prescribed number of 1 and 1/4 back squats – descend down at bottom rise 1/4 of the way up, then down and back up, lastly perform the prescribed number of traditional back squat(s)

Strength

Pause Back Squat + 1 ¼ Back Squat + Back Squat 5-5-4-4-3

12:00-22:00

*Do a set every 2 minutes.

1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 6/10 RPE
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 7/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat@ 7/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 1 Back Squat @ 7.5/10 RPE

* Pause for 2 seconds in the bottom of the squat

Scoring: Load

Pre-MetCon Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

1-2 Sets
1:00 Ski OR Row (moderate)
10 Scap Push Up
10 Single Arm Bench Press (each side, light to moderate)
15-20 Alt. Leg V-Up

2. Workout Prep

1 set (at workout pace):
2 Push Up
2 GHD Sit Up

Metcon
America The Beautiful (Time)

5 sets:
20 Push Ups
20 GHD Sit Ups
-rest 1:1 b/t sets-

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