A. Warm Up
4:00 Slow Bike or Row 1:00 of alternating Samson Stretches 1 Rounds of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats) 1:00 of Russian Baby Makers 1 Rounds of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats) 3 Sets 6 Single-Leg Lateral Box Step Ups (each side) 50m Overhead Carry with DB’s or KB’s Scoring: Not Scored B. Back Squat 5-3-1-5-3-1-5-3-1 Every 2 minutes, for 18 minutes (9 sets): Back Squats Set 1 – 5 reps @ 68% Set 2 – 3 reps @ 73% Set 3 – 1 rep @ 78% Set 4 – 5 reps @ 73% Set 5 – 3 reps @ 78% Set 6 – 1 rep @ 83% Set 7 – 5 reps @ 78% Set 8 – 3 reps @ 83% Set 9 – 1 rep @ 88% On the next 2 minute mark start C. C. Front Squat 15 Reps 15 Front Squats @ 55% Coach's Notes: Load is at 55% less of your starting Back Squat Weight. D. Rounds Not For Time Accessory Work 3 Supersets 10 Romanian Deadlifts (moderate) 15 DB Floor Press 20 Abmat Sit-Ups holding a 10# plate or DB Overhead 25 Banded Pull-Aparts 30 Weighted Hip bridges Scoring: Not Scored
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September 2019
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