CrossFit – Wed, Aug 20
Strength Warm up
Superset (Weight)
*Do a set every 3 minutes.
3 Sets
20 Double Dumbbell Farmer Carry Walking Lunge @7-8/10 RPE
8-10 Supinated Grip Barbell Bent Over Row @8/10 RPE
*Log weights in notes.
Metcon Warm Up
Movement Prep/Activation
2 Sets
1:00 Row (Easy)
10 Front Squat (45/35)
5 Push Press (45/35)
5 Burpee
-Then-
Warm up to workout weight.
2. Workout Prep
1 Set (at workout pace)
2 Sets
2 Thrusters (at workout weight)
2 Bar Facing Burpees
Bubba (Time)
10 Sets
8 Thrusters (95/65)
8 Bar Facing Burpees
-rest 1:1 b/t sets-
• Intended Workout RPE: 9.0 – 90% – very high intensity
• Target Time each set: sub 50 seconds
• Time Cap each set: 1 minute 20 seconds
Scale:
10 Sets
8 Thrusters (75/55)
6 Bar Facing Burpees
-rest 1:1 b/t sets-
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
3 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)