Wednesday Crossfit – Rize Nation Athletics

Wednesday Crossfit

8
Jan

Wednesday Crossfit

Rize Nation Athletics – CrossFit

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Move: Warm-up (No Measure)

:05 – :10

General warm up:

15/12 Cal Row or Bike

12 Jumping squats

04 Groiners

12/12 Front leg swings

:30 sec KB Squat Hold.

:10 – :18

Specific warm up:

02 Front rack stretch

10 Front squats w/barbell

05 Front squats w/30%

03 Front squat w/40%

02 Pause Front squats w/50% (3 sec)

Load your 55%

1: Metcon (3 Rounds for weight)

:18 – :32

Front Squat Complex

E1.5MOM x 7 Sets:

1 Pausing Front Squat

1 Front Squat

From the rack. The pausing repetition is a “full 3 seconds” in the bottom of our squat.

Set #1 – 55% of 1RM Front Squat

Set #2 – 60%

Set #3 – 65%

Set #4 – 70%

Sets #5+6+7 – Build to a Heavy Complex (up to you)

*Log in your last 3 sets.

2: Metcon (Time)

:32 – :48

3 Rounds:

10 CTB Pull-Ups

10 Front Squats (185/125)

10 Burpees OTB (bar facing)

Scaled: Pull ups/Banded PU, 155/105 or 135/95

*Time Cap = 11 mins

3: Metcon (No Measure)

:48 – :55

Cool down:

1 min Groin stretch (each)

:30 sec Glute smash (each) w/lacrosse ball

1 min Lat banded stretch (each)

Extra: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

2 Rounds of “Cindy”

50′ Handstand Walk

1 Round of “Cindy” is:

5 Pull-Ups, 10 Pushups, 15 Air Squats

Scaled: 10 Shoulder taps from Handstand hold, banded Pull ups

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