CrossFit – Fri, Mar 28
Warm Up
Tempo Back Squat (3 Sets
3 Tempo Back Squat (Build in weight)
-then-
5 Sets
1 Tempo Back Squat @80% of heaviest triplet from above (done as singles))
3 Tempo Back Squat (Build in weight)
-then-
5 Sets
1 Tempo Back Squat @80% of heaviest triplet from above (done as singles))
first number is time for descent, second number is pause in the bottom, third number is time for ascent, fourth number is time for pause at the top
Tempo 32×1+ 3 seconds down, 2 second pause in the bottom, explode up, 1 second at the top
Metcon Warm Up
1 Set
5 Shuttle Runs
3-5 Squat Cleans
10 Alternating V ups
-then-(at pace)
3 Shuttle Runs
1 Squat Clean
3 GHD Sit Ups
Nubush Four (Time)
20 Min Time Cap
10 Squat Cleans (185/125)
60 Shuttle Runs (50 ft)
10 Squat Cleans
90 GHD Sit Ups
10 Squat Cleans (185/125)
Ring Muscle Ups (AMRAP – Reps)
Max Strict Ring Muscle Ups in 2 Minutes
Mobility
Hip Halo
Banded 7’s
Hip Halo
Barbell Prep
10 Roll & Reach
10 Deadbuds
10 Dynamic Stretch
5 Tempo Empty Barbell Back Squat (3:1:2:1)