CrossFit – Fri, Dec 6
Week 6 of 8 Nerves of Steel Cycle
Strength Warm up
Back Squat (*Do a set every minute.)
10 Sets
3 Back Squat @75-80% 1RM Back Squat
Metcon Warm Up
Movement Prep/Activation
A. 1 Set
1:00 Ski OR Row (easy-moderate)
10 Ring Kip to Swing
5 Tempo Banded Ring Dip
:30 Plank
B. Burgener Warm up Snatch – 3 reps at each position
C. Warm up to workout weight w/1 Muscle Up after each set.
Workout Prep
1 Set (at workout pace)
2 GHD Sit Ups
1 Ring Muscle Ups
1 Squat Snatch (at workout weight)
“Minions, Assemble” (Time)
3 Sets
12 GHD Sit Ups
6 Ring Muscle Ups
6 Squat Snatch (135/95)
12 GHD Sit Ups
-rest 1:1 b/t sets-
- Intended Workout RPE: 8.5 – 85% – high intensity
- Target Time each set: 3-4 minutes
- Time Cap each set: 5 minutes
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
10x 5 Second Cobra
1 Minute Ring Lat Stretch
1 Minute Band Wrist Mobilization
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
1-2 sets
10 Roll and Reach
10 Deadbug
10 Dynamic Squat Stretch
5 Worlds Greatest Stretch (L/R)
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)