CrossFit – Wed, Apr 2
Metcon Warm Up
Manark (Time)
<40 Min>
3 Rounds
12 Box Jump Over (30/24)
18 Calorie Ski
-rest 3 minutes
3 Rounds
24 Calorie Row
18 Calorie Ski
-rest 3 minutes-
3 Rounds
12 Box Jump Over (30/24)
24 Calorie Row
-rest 3 minutes-
3 Rounds
12 Box Jump Over (30/24)
18 Calorie Ski
24 Calorie Row
- Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
- Target Time each set: 5-6 minutes (8-9 minutes on the last workout)
- Time Cap each set: 7 minutes (11 minutes on the last workout)
Strength Warm Up
2 Sets
10 Banded Good Mornings
10 Back Extensions on GHD
Back Squat (5 x 3 Backsquat building to 75%)
[E:/1:00]
3 Back Squat @60%1RM Back Squat
3 Back Squat @65%1RM Back Squat
3 Back Squat @70%1RM Back Squat
3 Back Squat @75%1RM Back Squat
3 Back Squat @75%1RM Back Squat
Mayhem Hip Halo Activation
Banded 7’s
Movement Prep/Activation
2 Sets
Set 1: Row, Set 2: Ski
:45 easy
:15 moderate
:30 easy
:15 moderate/fast
:15 easy
:15 fast
:05 sprint
5 Box Jump (build in height each set)