CrossFit – Mon, Aug 28
Warm Up
Back Squat 5×3 (Weight)
*Do a set every 2 minutes.
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE
Metcon Warmup
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Row OR Cardio (moderate)
10 Lateral Box Step Up (each leg)
:30 Straight Arm Plank
20 Step Back Lunge
-Then-
Warm Up to weights and height.
2. Workout Prep
1 set (at workout pace):
2 Dumbbell Box Step Ups (at workout weight and height)
3 V Ups
10ft Dumbbell Walking Lunge (at workout weight)
The Goonies (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
15 Dumbbell Box Step Ups (50/35) (24/20)
30 V Ups
45ft Dumbbell Walking Lunge (50/35)
*You may hold the dumbbell however you prefer for the step ups and lunges.
Cool Down
2 minute Couch Stretch (each side)
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
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)