MON AUGUST 06, 2018 - CROSSFIT

crossfit-composure-wod08062018

Deload Week

Warm-up

3 Rounds
10 Air Squats
10 Banded Lateral Steps
10 Banded Good Mornings
10 Jump Squats

Strength

Back Squat (Squat Stamina)

On the Minute x 9 (3 Rounds):
Minute 1 – 5 Reps @ 75%
Minute 2 – 3 Reps @ 80%
Minute 3 – 1 Rep @ 85%

Strength

Front Rack Lunge (3 x 12)

Front Rack Reverse Lunge
3 Sets of 12 Repetitions:
Set 1 – 40%
Set 2 – 45%
Set 3 – 50%
Percentages based off 1RM Front Squat
New Set Every 3:00

Metcon

Metcon (AMRAP - Reps)

Alternating Tabata x 8 Minutes:
Back Squat (Empty Barbell)
Double Unders

Intervals alternate back and forth. 20 Seconds of Back Squats, 10 Seconds of Rest. 20 Second of Double Unders, 10 Seconds of Rest. Repeat for 8 rounds each.

Cool Down/Mobility

1:00 Couch Stretch (each leg)
1:00 Calf/Achilles Stretch (each leg)
1:00 Glute Stretch (each leg)

 

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