Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 10 min cap

10 Iron cross/RO2VS

15 Push-ups

20 Band pull-aparts

10 Band external rotations

5 Banded glute bridges w/ 10 sec hold

5 min: team sled push

men: 70 lbs (2-25’s, 2-10’s)

women: 50 lbs (2-25’s)

External rotations: https://youtu.be/riC8OyP1wrU?t=6

Back Squat (1 x 3 @ 70%, 3 @ 80%, (3+) @ 90%)

20 min cap

Week 2. Again, take 90% of your 1RM then add 20#. If your max is under 250, then only add 15#.

Warm-up/working sets:

5 @ 40%

5 @ 50%

3 @ 60%

3 @ 70%

3 @ 80%

(3+) @ 90%

Metcon (Time)

For time: 9 min cap

15 Power cleans (125/85)

15 Box jumps (24/20)

12 Hang squat cleans (115/75)

12 Burpees

9 Clusters (95/65)

9 Burpee box jump overs (24/20)

Rx+:

-Men: 155/135/115

-Women: 105/95/85

Fire breather:

-Men: 185/155/135

-Women: 15/105/95