CrossFit – Fri, Nov 8
Week 2 of 8: Nerves of Steel Cycle.
Designed to build our top end strength and improving “ aerobic engine” as we build strength in conjunction with conditioning.
Designed to build our top end strength and improving “ aerobic engine” as we build strength in conjunction with conditioning.
Warm Up
Back Squat (10 x3 Back Squat @73-78% 1RM Back Squat)
Do a Set every 1:00
Metcon Warm Up
10:00 Moving Through
200 m Ski
7 Single Arm High Pull (L/R)
7 Kettlebell Goblet Squats
5 Inchworm w/Push Ups
-then-
Warm up to Clean Weight
Workout Prep
1 Set at Pace
1 Wall Walk
1 Squat Clean
Happy Gilmore (AMRAP – Reps)
AMRAP 9 Minutes
3 Squat Cleans (155/105)
1 Wall Walk
3 Squat Cleans (155/105)
2 Wall Walk
3 Squat Cleans (155/105)
3 Wall Walk
6 Squat Cleans (155/105)
4 Wall Walk
6 Squat Cleans (155/105)
5 Wall Walk
6 Squat Cleans (155/105)
6 Wall Walk
9 Squat Cleans (155/105)
7 Wall Walks
9….
8….
*Repeat from 10/20/23
Minimum Reps before scaling 25 (Through the 4 Wall Walks)
Hip Halo Mobility
Barbell Prep
1-2 Sets
10 Roll and Reach
10 Deadbug
10 Dynamic Squat Stretch
5 Worlds Greatest Stretch (L/R)
5 Tempo Empty BB Back Squat (3:1:2:1)