Gym – CrossFit
Warm-up (No Measure)
Warm-up: 10 min cap
10 Iron cross/RO2VS
1:00 IT Band foam roll
20 Cals (your choice)
1:00 Hold in bottom of squat
10 Fire hydrants ea side
20 Cossack squats total
:45 Banded tricep stretch
Front Squat (1×5 @ 65%, 5 @ 75%, (5+) @ 85%)
20 min cap
This is our second front squat cycle. Take 90% of your 1RM and add 10 lbs. We will use this number for the next 4 weeks. For those of you who have a 1RM lower than 150, only add 5 lbs to your 90%.
5 @ 40%
5 @ 47%
3 @ 55%
5 @ 65%
5 @ 75%
(5+) @ 85%
*Again, calculate 90% of your 1RM, and THEN add either 5, or 10 lbs to it.
Metcon (Time)
3 Rounds for time: 12 min cap
300 m row
20 Goblet step-ups (50/35)(20″)
10 T2B