Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 12 min cap

10 RO2VS

1:00 IT band foam roll

:45 Lat foam roll

3:00 cardio

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.

Accessory Work

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!

Metcon (Time)

3 rounds for time: 12 min cap

10 Squat cleans (115/75)

20 Box jumps (24/20)

Rx+: 135/95

Scaled: 95/65