CrossFit – Thu, Nov 30
Strength Warm up
Back Squat (*Do a set every 2 minutes.
5 Back Squat @ 6/10 RPE
5 Back Squat @ 6.5/10 RPE
5 Back Squat @ 7/10 RPE
5 Back Squat @ 7.5/10 RPE
5 Back Squat @ 8/10 RPE)
Metcon Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Row (moderate)
15 Banded Good Mornings
50 Single Under
20 Step Back Lunges
10 Tempo Single Arm High Pull (each arm, light)
-Then-
Warm Up to Deadlift and Hang Clean weight.
2. Workout Prep
1 Set (at workout pace)
2 Deadlift (at workout weight)
5 Double Unders
10ft Walking Lunge
5 Double Unders
2 Hang Cleans (at workout weight)
I love Rock n’ Roll (AMRAP – Rounds and Reps)
AMRAP 15 Minutes (Partner)
*Split However
40 Deadlift (115/80)
100 Double Unders
200ft Walking Lunge
100 Double Unders
20 Hang Cleans (115/80)
Cool Down
1-2 minute
Scorpion Stretch
2 Minutes Downward dog to Upward Dog Transition
1) Mayhem Hip Halo Activation
2) Barbell Prep
3 Sets