CrossFit – Tue, May 21

Strength Warm Up

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)

Back Rack Box Squat (Weight)

Every minute on the minute for 10 minutes:
Min 1: 1 Back Rack Box Squat @ 5/10 RPE
Min 2: 1 Back Rack Box Squat @ 5.5/10 RPE
Min 3: 1 Back Rack Box Squat @ 6/10 RPE
Min 4: 1 Back Rack Box Squat @ 6.5/10 RPE
Min 5: 1 Back Rack Box Squat @ 7/10 RPE
Min 6: 1 Back Rack Box Squat @ 7.5/10 RPE
Min 7: 1 Back Rack Box Squat @ 8/10 RPE
Min 8: 1 Back Rack Box Squat @ 8.5/10 RPE
Min 9: 1 Back Rack Box Squat @ 9/10 RPE
Min 10: 1 Back Rack Box Squat @ 9/10 RPE

Metcon Warm up

Movement Prep/Activation and Increasing Heart Rate
2:30 Row (easy)
1:00 Row (moderate)
0:30 Row (fast)

-then-

Burgener Warm Up Clean – 3-5 reps of each movement.

3x High Hang Clean + 3x Hang Clean + 3x Clean

-Then-

Warm Up to Hang Squat Clean weight w/2 Burpee Box Jump Over after each set.

2. Workout Prep
1 set (at workout pace):
4 Hang Squat Cleans (at workout weight)
4 Burpee Box Jump Overs (at workout height)

I must not fear (Time)

For Time:
8-16-24-32
Hang Squat Cleans (95/65)
*8 Burpee Box Jump Overs (30/24) after each set of Hang Squat Cleans

Target Time: sub 8 minutes

Time Cap: 10 minutes

Cool Down

2 minute Frog Stretch
2 minute Seated QL Stretch (each side)

Matthew Gymnastics/Optional

2-3 sets
20 Weighted Vest [RX 20/14] or Unweighted Kipping Pull Ups
–rest 60 seconds between sets—

RX score is with Weighted Vest [20/14]*Score includes rest time.

SCALING
4 sets:
12 Unweighted Kipping Pull Ups or Ring Rows
—rest 60 seconds between sets—

5 Mile Run/50 Min Machine Week 2

8 Sets
10 Sec Hill Sprint at RPE10,
OR 20 Sec Sled push at RPE10,
OR 30 Sec Farmers Carry at RPE10,
*Rest 3 Min between reps.

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