CrossFit – Fri, Sep 20
Warm Up
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
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)