CrossFit – Fri, Sep 22
Warm Up
In the Hole Front Squat (*Do a set every 2 minutes.
4 In the Hole Front Squat @ 6/10 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 @ 6.5/10 RPE
4 In the Hole Front Squat @ 7/10 RPE)
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.
Metcon Warm Up
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Bike (easy to moderate)
5 No Jump Burpee
10 Single Arm Dumbbell Suitcase Deadlift (each side) (light to moderate)
-Then-
Warm Up to Dumbbell Deadlift weight.
2. Workout Prep
1 Set (at workout pace):
For time:
2 Burpee Dumbbell Deadlift (2x70s/50s)
2/1 Calorie Assault after each set (OR 3/2 Calorie Echo Bike)
Mango Habanero (Time)
For time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x70s/50s)
*12/10 Calorie Assault after each set (OR 10/8 Calorie Echo Bike)
Time Cap: 15 Minutes
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
2-3 Sets of Front Squat Skill Transfer Exercises
3x No Hands Front Squat
3x Front Squat
3x Pause Front Squat
3x 1 + ¼ Front Squat
3x In the Hole Front Squat
3x :10 Eccentric Squat