CrossFit – Fri, Oct 17
Warm Up
Front Squat (
Every 2 minutes for 12 minutes (6 sets):
Every 2 minutes for 12 minutes (6 sets):
1 Tempo Front Squat @ 3211 + 4 Front Squats (no tempo))
*Start at 60% of 1RM and build based on the ability to hit the tempo on the first rep.
Weighted Hip Thrusts (Every 1:30 minutes for 7:30 minutes (5 sets):
6-8 Barbell hip thrusts @70%
)
Set up and brace a bench to prevent it from tipping. Using barbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell is uncomfortable when loaded.
METCON (Time)
Ten rounds for time of:
9 Thrusters (95/65lbs)
35 Double Unders
“CrossFit Open 17.5”
Goal = <12 minutes
Cap = 15 Minutes
Three sets of:
10 Squats
10 Barbell good mornings
10 Barbell deadlifts