MON FEBRUARY 05, 2018 - CROSSFIT

Warm-up

3 Rounds
5 Squat Therapy (Against wall or rig with 5 second descent)
-Spread the floor apart with the feet
-Maintain lumbar curve
- Send the hips down and back
-Have the knees track over the toes
-Keep the heels grounded
-Hips below crease of knee
10 Banded Good Mornings
10 Banded Lateral Steps

Strength

Back Squat 

5 Reps @ 82%
2 Reps @ 85%
5 Reps @ 82%
2 Reps @ 88%
5 Reps @ 82%
2 Reps @ 91%

New set every 3:00

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 10:
10 Hang Squat Snatches (75/55)
30 Double Unders

Cool Down/Mobility

1:00 Couch Stretch (R&L)
1:00 Hurdlers Stretch (R&L)
1:00 Child Pose
1:00 Calf Stretch (R&L)

Accessory Work/Extra Credit

Metcon (Time)

2 rounds:
Unbroken Chest to Bar Pull-Ups.
8-6-4
Rest as little as needed between sets.
2:00 between rounds.

Scale to pull-ups or Ring rows.

 

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