A. Warm Up
25 Jumping Jacks 20 No Push Up Burpee 15 Snap Ups 10 HRPU 15 Snap Ups 20 No Push Up Burpee 25 Jumping Jacks followed by: 3 Sets 6 Single-Leg Lateral Box Step Ups (each side) 50m Single arm Overhead Carry with DB’s or KB’s swapping at halfway mark (Orange rubbish bin) Cap this at 20 minutes! Scoring: Not Scored B. Back Squat 3-2-1-3-2-1-3-2-1 Every 2 minutes, for 18 minutes (9 sets): Back Squats
Rest at least 3 minutes before starting C. C. Front Squat Max Reps @ 65% Max Front Squats @ 65% (30X1 tempo) Coach's Notes: this will be 65% of the heavy single Back Squat you achieve on the day D. 14 minute EMOM of Barbell Single Leg Romanian Deadlifts, Single Arm Dumbbell Push Presses, Strict Toes to Bars, and Single Leg Glute Bridges Every 1 minute for 14 minutes (3 rounds): Minute 1
Minute 2
Minute 3
Minute 4
Coach's Notes: minute 2 is 10 each arm
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |