WED APRIL 17, 2019 - CROSSFIT

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“It is a rough road that leads to the heights of greatness.”
-Clone Wars

Warm-up

3 Rounds
10 Good Mornings
10 Elbow Rotations (each arm)
10 Back Squats with Elbows Forward
30 Second Hollow Hold

Strength

Front Squat (1-1-1-1-1-1 at Tempo)

Tempo Front Squat
6 sets of 1 Rep
- 5 Second Negative
- 3 Second Pause in Bottom
- 3 Second Pause at Parallel
Every 1:30

Sets 1-3: 50%, 55%, 60%,
Sets 4-6:Build to a moderate, between 60-65%.

Metcon

Metcon (Time)

"Heartbreak Kid"
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double-UndersTime Cap: 13:00
Compare to 7-11-18

Accessory Work

Metcon (Time)

10 Sets for time:
30% of Max Strict Handstand Push-upsUsing last week's measure.
Must come off wall after each set

Cool Down/Mobility

1:00 Alternating Calf/Achilles Stretch
4-Way Forearm Stretch (30 seconds each way)
1:00 Glute Stretch (each)

 

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