Gym – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm-up: 15 min cap

10 Iron crosses/RO2VS

10 Deep goblet squat w/ 25# plate

6 Hip airplanes ea

10 Banded glute bridges w/ 10 sec hold ea

6 Bird-dogs with 10 sec hold ea side

Deep gob. squat:

https://youtu.be/Qpr5i4DTpk0?t=50

Hip airplanes:

https://youtu.be/Qpr5i4DTpk0?t=130

Bird-dog w/ hold:

https://youtu.be/Qpr5i4DTpk0?t=379

Deadlift (1x 5 @ 65%, 5 @ 75%, (5+) @ 85%)

20 min cap

For people over 250# DL use 90% of 1RM + 20 lbs. For people under 250# use 90% of 1RM + 15lbs.

Warm-up/ working sets

5 @ 40%

5 @ 47%

3 @ 55%

5 @ 65%

5 @ 75%

(5+) @ 85%

Metcon (Time)

6 Rounds for time: 11 min cap

6 Power Snatches (75/55)

8 OHS (75/55)

6 SDLHP (75/55)

8 Push-ups

Rx+: 95/65