Gym – CrossFit
Warm-up (No Measure)
warm-up: 20 min cap
Today is geared to be a chill day. Take 20 minutes to mobilize sore areas and do 4-5 movements of your choice then start warming up for the front squat.
Use a band that allows 5 strict pull-ups. Slowly reduce band strength as you increase in strength. If you have strict pull-ups use a DB.
10 min EMOM.
(15 min in total including ramp up time)
1 Tempo front squat
4 front squats
Tempo: 3 seconds down
weight: 55-65% of 1RM front squat*
*percentage range is great because some people might be sore in the legs from this week.*
Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.