CrossFit - Mon, Aug 29
Warm-up
[3-10:00]
1:00 singles
1:00 air squats
1:00 push up to down dog
1:00 non push up burpee
1:00 good mornings
1:00 glute bridge march
Specific Prep
[10-15:00]
5 Kang Squats w/ empty bar
+
Back Squat build; 2-3 sets x 4-6 reps
Weightlifting
[15-30:00]
Back Squat (@10X1; build to a tough set of 4 reps in 15:00)
GOAL is 3-4 good sets, with the last set of the day having a couple of challenging reps to finish off the set of 4 reps - NOT a 4RM. Aim to finish a bit heavier this week than last week.
Back Squat (@2011; 8-8-8-8; rest 2-3:00)
Build as form allows from last week's weight
Specific Prep
[30-40:00]
Double under practice: Keep shoulders relaxed, hands near pockets, and quick circles through wrists - not shoulders or elbows
20s leg tap drill
20s high jump singles
30s double under practice
AIM to keep your jump the same through all 3 drills
Metcon
[40-50:00]
Metcon (Time)
4 rounds @ 85%
9 Deadlifts (185/135)
6 Bar Facing Burpees
35 Double unders
6 Bar Facing Burpees
Rest 1:00 b/t rounds
OPEN (RX+): DL (225/185) & 50 Double unders
CC: PACER/SUSTAIN
GOAL: 2:30-3:00 per round / 13-15:00 total w/ rest
Deadlift weight can be light/moderate, and aim for unbroken set each round
Metcon (Time)
4 rounds @ 85% (15:00 Total Time Cap)
9 Deadlifts (135/95)
6 Bar Facing Burpees
50 Single unders
6 Bar Facing Burpees
REST 1:00 b/t rounds
Recovery/Endurance Builder
[52-60:00]
1:30 PVC Pipe DL - SLOW
1:30 burpees - SLOW
2-3:00 EASY jog -or- bike
