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Warm-up
CrossFit Warm-up
3 rounds not for time of:
30 sec sampson stretch (each leg)
10 air squats
10 sit-ups
10 glute bridges
10 push-ups
10 pull-ups/ring rows
30 sec sampson stretch (each leg)
10 air squats
10 sit-ups
10 glute bridges
10 push-ups
10 pull-ups/ring rows
Metcon Rx/Scaled
Back Squat (1-1-1-1-1-1-1)
No Equipment Workout
Metcon
2 rounds for quality of:
Walking Lunge, 100 m
50 Air Squats
Walking Lunge, 100 m
50 Air Squats
Optional Accessory Work
Side Plank (2 Rounds for reps)
Accumulate 1-2 mins per side.
Cool Down
Warm-up
Hamstring Stretch
Hold 1-2 mins per side.
Hold 1-2 mins per side.
Wall Leg Stretch
Hold 1-2 mins per side.
Foam Roller (back, lats, etc.)
Rest as needed between sets.
Compare to 07.14.2020.
See "How to Approach Heavy Days" for insight on warming-up, choosing the weight, rest periods, and more.
Super Fitness Robot load:
90% or higher of 1RM.
More Likely load:
70% or higher of 1RM.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.