CrossFit – Tue, Dec 9
Transition Week
Warm Up
Back Squat (Take 20 minutes to Find a 1 RM
Suggested loading:
3 reps @ 60%
2 reps @ 70%
1-2 reps @ 75-80%
1 rep @ 80-85%
1 rep @ 85-90%
1 rep @ 90+%
1 rep @ 90+%)
Compare Results to Oct 6
Rope Climb Test (AMRAP – Reps)
Max Reps in 1 minute.
Sc: Seating to stand up reps
METCON (3 Rounds for reps)
Complete as many rounds and reps as possible in 5 minutes of:
500 Meter Row
400 Meter Run
Max Calorie Echo/Assault Bike in the remaining time.
Rest 3 minutes between sets and repeat for THREE total sets.
(21 minutes without final rest).
Three sets of:
10 Ring Rows
30 Second Side Plank (each side)
10 Alternating Cossack Squats (5/leg)