CrossFit – Wed, Aug 14
Warm Up
Back Rack Step Up (3x 10 Barbell Back Rack Step Ups (5 per side) + :50 Sec Sandbag Single leg quarter squat Hold)
Ideally, a weight you are able to clean and back rack – see video attached – have a box, stacked plates, stacked mats (secured) etc so you are able to take your initial step up w/o walking around. Stand completely up at top of step up, safely return back down and alternate leg for next rep.
Can use Kettlebell/dumbell in goblet squat hold if no dumbbell
Put weight of sandbag in notes
Metcon Warm Up
Increasing Heart Rate
Row
:45 Easy
:15 Moderate
:30 East
:15 Fast
:30 Easy
:15 Fast
:30 Rest
:10 Sprint
The Blur (2 Rounds for reps)
2 Sets
3 Minute Row @ 7.5 RPE
-rest 90 Seconds
2 Minute Row @ 8 RPE
-rest 1 minute-
1 Minute Row @ 8.5 RPE
-rest 30 seconds-
30 Second Row @ 9 RPE
- Start the 4 minute Row at 2-3 seconds slower per 500m than your estimated 5K Pace and work to get faster paces as the time decreases each “rep”
- Target Meters Each Set 3000/2500
Hip Halo Activation
Bench Press Prep:
2-3 Sets
1:00 Row
20 Step Back Lunges
10 Lateral Box Step Ups