CrossFit – Fri, Jan 13
Warm-up
Weightlifting
Back Squat (5-5-5+
65/75/85% of working 1RM. Push yourself in that last set if you’ve done at least 1 full cycle of this program.
65/75/85% of working 1RM. Push yourself in that last set if you’ve done at least 1 full cycle of this program.
3 minutes between working sets.
2ish warm up sets
18 minute cap)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
10 Deficit HSPU @ 3/2″
10 Deadlifts 225/155lbs
200m Run /18 Cal row
KG: 100/70
Scaling Options
Beginner
8 Push ups/Hand elevated push ups
10 Deadlifts @ 95/65lbs
Intermediate
5 HSPU/Pike HSPU
10 Deadlifts @ 185/135lbs
Perform
N/A
Extra Accessory
Accessory (Checkmark)
Banded leg curls
100 reps not for time
A. General
2 min Row @ increasing intensity
B. Mobility
Goblet Squat + ankle shift
10/side
C. Specific
2 Sets
4/4 Single leg Hip Thrust
25/25’ Banded monster walk
4-6 Banded Back squats @ ascending
*Mini-band around the legs, just below the knee. Focus on pressing outward on the band as you squat down in order to create hip torque.