CrossFit – Wed, Nov 29
Strength Warm up
Front Rack Lunge (*Do a set every 3 minutes.
10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 6/10 RPE
10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 6.5/10 RPE
10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 7/10 RPE
10 Front Rack Lunges + 10)
Score Goblet Squat Weight in Notes
Metcon Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
- 1:00 Bike (moderate)
- 5 No Jump Burpee (Step In and Out)
- 5 Box Jump w/Step Down (low) 1:00 Row (moderate)
- 10 Box Step Up (low) –
-Then- Warm Up to Box Step Over weight.
2. Workout Prep
1 Set: (at workout pace)
- 4/2 Calorie Bike Erg (OR Calorie Assault Bike)
- 2 Burpees Box Jump Overs (at workout height) (OR Burpee to 1ft target)
- 4/2 Calorie Row 2 Dumbbell Box Step Overs (at workout weight and height)
Livin’ on a Prayer (AMRAP – Rounds and Reps)
2 sets
AMRAP 4 Minutes
- 12/10 Calorie Bike Erg (OR 12/10 Calorie Assault Bike)
- 8 Burpees Box Jump Overs (24/20) (OR 8 Burpee to 1ft target)
- -rest 2 minutes-
- AMRAP 4 Minutes
- 12/10 Calorie Row
- 8 Dumbbell Box Step Overs (50/35) (24/20)
- -rest 2 minutes-
*Work to pace each interval the same, at sustainable paces.
Cool Down
2 minute Couch Stretch (each side) 2 minute Pigeon Pose/Stretch (each side) 1-2 minute Quad Smash (each side)
1) Mayhem Hip Halo Activation
2)Barbell Prep