Gym – CrossFit

“Don’t compare yourself with other people; compare yourself with you were yesterday.”
– Jordan Peterson

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Warm-up (No Measure)

Warm-up 10 min cap
10 Iron crosses/ RO2VS

8 lying around the worlds ea way

20 Jumping jacks

30 BPA’s

10 Pass-through’s with band

10 Push-ups

10 cal bike or rower

10 Air squats

10 reverse lunges ea

10 squat jumps

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.

Back Squat (6/4/2 6/4/2 6/4/2)

This is week 2 of our 6 week squat cycle. All percentages are increasing by 2%.

25 min time cap

Warm up to 62% of 1RM then complete waves:

Wave 1

6 @ 62%

4 @ 67%

2 @ 72%

rest 3 minutes

Wave 2

6 @ 67%

4 @ 72%

2 @ 77%

rest 3 minutes

Wave 3

6 @ 72%

4 @ 77%

2 @ 82%

Squat Clean Thruster (1RM)

Take 15 minutes to find a 1RM squat clean thruster aka “Cluster”

Metcon (Weight)

EMOM 9

Using 70% of Cluster 1RM preform 2 complexes each minute…
Complex:

– 1 PC

– 1 squat clean thruster

– 1 thruster