CrossFit – Wed, Aug 13
Warm Up
Supersets (Checkmark)
*Do a set every 3 minutes.
3 Sets
5 Barbell Front Rack Front Foot Elevated Reverse Lunge @9-9.5/10 RPE (each leg)
7 Pendlay Row @8.5-9+/10 RPE
*Log weights in notes.
Metcon Warm Up
Movement Prep/Activation and Increasing Heart Rate
Echo Bike
Arms & Legs: 40sec easy, 20sec mod, 10sec fast,
10 Dumbbell or Kettlebell Squat (left shoulder, 35/26)
Legs Only: 40sec easy, 20sec mod, 10sec fast,
10 Dumbbell or Kettlebell Squat (right shoulder, 35/26)
Arms Only: 40sec easy, 20sec mod, 10sec fast
Wapiti (AMRAP – Rounds and Reps)
4 sets:
AMRAP 4 minutes
12/10 Calorie Echo Bike
15 Kettlebell (or Dumbbell) Squat on Shoulder (1×53/35)
-rest 3 minutes-
Intended Workout RPE: 8.5 – 85% – high intensity
• Target Reps each set: 81/75 reps (3 rounds)
• Minimum Reps before scaling each set: 54/50 reps
1. 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
2 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)