6.8.2020
Endurance
4 rft
300m run
20 cal Row
10 ab rowers
30 second rest
Then: 21/15/9
DB push press
30 double unders (3×1)
Directly into
21/15/9
DB squats
30 double unders (3×1)
CrossFit
Warm-up:
A. General
3 rounds @increasing intensity on each round
1 minute Row or Bike or Skip or Run
25’ Bear Crawl (There is no movement at all at the spine)
5/5 Dead bug (Hold every rep for 3 seconds)
B. Activation & Squat Prep
1 set
-5/5 Glute bridge hold + knee ext
-5/5 Reverse Lunges with 3 hold at the bottom*
-5/5 Cossack squats
*knee hovers 1″ above the floor
B. Specific (Before the Metcon)
2x 5 Thrusters Ascending to working weight
EMOM 4
100m Row @ increasing S/M
Strength:
3×5 Back Squat @ 75%
Ten minute Limit
Metcon:
2 rounds
8 Cal Row
8 Thrusters @95/65
Rest 60 seconds
2 rounds
10 Cal Row
10 Thrusters @95/65
Rest 60 seconds
2 rounds
12 Cal Row
12 Thrusters @95/65
Rest 60 seconds
2 rounds
14 Cal Row
14 Thrusters @95/65
Time cap: 18mins
Accessory Work:
Core
3 rounds
50 hollow body rocks
20 Quadruped unilateral hip extensions