Gym – CrossFit

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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.

strict pull-ups

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.

Metcon (Weight)

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.