CrossFit – Thu, Dec 22
Warm-up
Weightlifting
Back Squat (3-3-3+
70/80/90% of your WORKING 1RM
The plus on the last set means its a max effort set. Do as many as you can with decent form.)
70/80/90% of your WORKING 1RM
The plus on the last set means its a max effort set. Do as many as you can with decent form.)
Metcon
“Goat Day” (Checkmark)
EMOM 18minutes
Odd- 40 sec Monostructural
Even- 40 sec High skill
Choose a weak movement. This movement must be light (below 50% of your max rep if it’s a barbell).
Odd minutes: monostructural or repetitive movement patterns
– Burpees
– Double unders
– Row/Bike/Ski
– Box jump over (Open standards)
Even minutes: Higher skill
– Squat Snatch
– BMU/RMU
– Split Jerk
– Pistols
Extra Accessory
Accessory (Checkmark)
Band assisted Nordic curls
3 x 6
Rest as needed between sets
Slow and controlled descent
A. General
30 Jumping Jacks
25′ samson stretch lunges
30 air squats
25′ Banded Monster Walk
B. Mobility
Banded hip mobilization
10 in and out/side
C. Specific
2 Sets
4/4 Single leg Hip Thrust
4 Deep Squat T-spine rotations
4 Broad jumps (TnG)