CrossFit – Fri, Apr 5
Strength Warm up
Tempo Front Squat (*Do a set every 2 minutes.
10 Tempo Front Squat @60-65%
10 Tempo Front Squat @60-65%
10 Tempo Front Squat @60-65%
10 Tempo Front Squat @60-65%
)
from the rack, perform the prescribed number of Tempo Front Squat at the prescribed tempo (down, bottom, stand, top)
*12 Banded Clam Shell (each side) after each set.
**Rest 3 Min between sets.
***Tempo: 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
****Build off feel. Keep a little in the tank.
Metcon Warm up
1. Movement Prep/Activation
3 Sets
Set 1: Ski, Set 2: Air Bike, Set 3: Row
1:00 easy
:30 moderate/fast
:30 easy
:30 fast
Return of the Jedi (Distance)
<24 Min>
4 sets:
2 minute Ski @ 75%
2 minute Air Bike @ 75%
2 minute Row @ 75%
-rest 2 minutes b/t sets-
*Score total meters from each set.
**Sub any machine or air runner for Ski if needed as Rx’d
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
3. 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