Gym – CrossFit
Warm-up (No Measure)
Warm-up: 12 min cap
1:00 IT band foam roll
:45 Lat foam roll
20 Banded air squats
20 Split squat jumps
1:00 Wrist stretch
Front Squat (3×12 @ 60% + 10lbs)
Take 20 minutes to warm-up to 10lbs over your 60% front squat, then perform 3 sets of 12 reps, resting ~3:00 between sets.
Next week will be a taper week before we continue with our hypertrophy training volume.
Pull-up progression: http://www.50pullups.com/
Click on the link and choose the program that most aligns with your current max pull-ups.
12 min time cap
***NOTE*** Be setting up your equipment/warming up your squat cleans while resting between pull-up sets. You should be ready to start the wod after the 12 minute pull-up time cap!
3 rounds for time: 12 min cap
10 Squat cleans (115/75)
20 Box jumps (24/20)