CrossFit - Fri, Oct 14
Warm-up
<p><b>[3-10:00]</b></p><p>6:00 of</p><p>5 squat to stands + single Arm OH reach</p><p>5/5 knee hug + lunge + twist</p><p>5/5 push up + side rotation</p><p>15s jump switch lunges</p>
Specific Prep
<p><b>[10-20:00]</b></p><p>W/ empty barbell</p><p>5 good mornings</p><p>5 elbow rotations</p><p>5 hang muscle clean</p><p>5 front squat w/ 3s pause at bottom</p><p>5 front squats w/ 1s pause at bottom</p><p>+</p><p>Build in 1-2 more set to starting weight</p>
Weightlifting
<p><b>[20-35:00]</b></p>
Front Squat (@ 21X1; 5,5,4,4; every 3:00build each set )
Front Squat (@ 2111; 8 x 3 sets; every 3:00build from previous week)
Specific Prep
<p><b>[35-40:00]</b></p><p>Strict Knee Raise</p><p>Kip Swings</p><p>Kipping Knee Raises</p><p>Kipping Straight Leg Raise</p><p>Kipping Toes to Bar or Knees to Elbows</p><p>+</p><p>Build to working weight for hang Squat clean in 1-3 sets</p>
Metcon
<p><b>[40-52:00]</b></p><p> </p><p> </p><p>CC: PUSH/Threshold</p><p>We are continuing to bump intensity up relative to the movements and time, so aim to really find that threshold point for you today. Push your pace right to edge and find that MAX SUSTAINABLE intensity today.</p><p>Weight should be on lighter side for Hang Squat Cleans</p>
My Shot (AMRAP - Rounds and Reps)
<p>AMRAP 13:00 @ 85-90%</p><p>2-4-6-8...</p><p>Toes to Bar</p><p>Burpee</p><p>Hang Squat Clean (95/65)</p><p> </p><p>OPEN(RX+): Hang Squat Clean (135/95)</p>
My Shot (BUILD) (AMRAP - Rounds and Reps)
<p>AMRAP 13:00 @ 85-90%</p><p>2-4-6-8...</p><p>Hanging knee Raise</p><p>Burpee</p><p>Hang Power Clean + Front Squat (75/55)</p><p> </p><p>MODIFICATIONS for HKR: supine toes to bar, abmat sit ups, 4-count flutter kicks</p>
Recovery/Endurance Builder
<p><i>(start these about 30-60s after workout is over)</i></p><p>1:00 PVC hang Squat Cleans SLOW/EASY REPS</p><p>1:00 slow burpees no jump</p><p>+</p><p>3:00 EASY jog -or- bike</p>
