CrossFit – Fri, Sep 20

Warm Up

Mobilization:

Crossover Symmetry

Banded 7’s

Hip Halo

Barbell Prep

2 Sets

Roll and Reach

10 Deadbugs

10 Dynamic Squat Stretch

5 World Greatest Stretch

5 Temp Empty “Perfect” Barbell Back Squat (3:1:2:1)

Box Back Squat (5 Box Squats @ 73-78% 1RM Back Squat

5 Box Squats @ 73-78% 1RM Back Squat

5 Box Squats @ 73-78% 1RM Back Squat

3 Box Squats @ 80-85% 1RM Back Squat

3 Box Squats @ 80-85% 1RM Back Squat

1 Box Squat @90-100%1RM Back Squat

1 Box Squat @90-100%1RM )

Set up a box at a height such that you are able to Back Squat to the box with the hip crease just below parallel; your weight should transfer to the box for a brief moment before standing the weight up to complete a rep

1 Set Every 1:30

Box Squat just below parallell

Metcon Warm Up

2 Sets

1:00 Row

10 Single Arm Kettlebell Thruster (L/R)

5 Kip to Swing

5 Banded Chest to Bar or Chest to Bar Pull Up

warm up thruster weight

Prep

3 Thrusters (at weight)

3 Chest to Bar Pull Up

Enchilada (Time)

“Event 9 Final”

For Time:

21 Thrusters (95/65)

21 Chest to Bar

80′ Barbell Back Rack Carry (95/65)

18 Chest to Bar

18 Thrusters (95/65)

-rest 2 mins-

15 Thrusters (135/95)

15 Bar Muscle Ups

80’Barbell Back Rack Carry (135/95)

12 Bar Muscle Ups

12 Thrusters (135/95

Time Cap Workout 1: 5 Minutes

Time Cap Workout 2: 7 Minutes

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