CrossFit – Fri, Jan 3
This week is a Transition Week, solid Metcons with Lifts to keep us sharp
New 7 Week Cycle Starts on 1/6 (Nimble and Quick)
New 7 Week Cycle Starts on 1/6 (Nimble and Quick)
Happy New Year! Holiday Hours:
New Year's Eve: TBD
New Years Day: TBD
Warm Up
Chips and Salsa (Time)
3 Sets
14/11 Cal Echo
12 Front Squats (135/95)
8 RIng Muscle ups
12 Front Squats (135/95)
14/11 Cal Echo Bike
-rest 3:00 b/t sets-
Time Cap each set: 7 Mins
Front Squat (5×3
3 Front Squat @ 5.5/10 RPE
3 Front Squat @ 6RPE
3 Front Squat @ 6.5 RPE
3 Front Squat @7 RPE
3 Front Squat 7.5 RPE)
3 Front Squat @ 5.5/10 RPE
3 Front Squat @ 6RPE
3 Front Squat @ 6.5 RPE
3 Front Squat @7 RPE
3 Front Squat 7.5 RPE)
Do a set every 1:30
Cool Down
1 Min Shoulder Smash
Quad Foam Rolling
Crossover Symmetry
Banded 7s
1:00 Bike
10 Kip to swing
5 banded ring dips
10 Front Squat (Empty Barbell)
10 Strict Press–In Squat Stance (Empty Barbell)
-then-
Warm up to workout weight w 1 Muscle up after each set
1 Set
4/2 Cal Echo
3 Thrusters (95/65)
2 Ring Muscle Up