5/19/14

Main – CrossFit

Warm-up

Dynamic Flexibility (No Measure)

*20 reps of each
(this is a dynamic warm-up and everything should be done with quick movements)

Roll Back to Hurdler Stretch
Cross w/ leg swing
Scorpions
Pass Through w/ forward lunge
Around the World (10 left/10 right)

Strength

A: Back Squat (@22X0; 2×3 @75%, store 3×3 @80%, physician 3×1 @85%, 2×1 @87.5%)

*All reps and sets done @22X0 tempo

Conditioning

B: Metcon (Time)

6 rounds:
x 1 Power Clean (185/125)
x 5 Ring Dips
x 5 T2B
x 5 Box Jumps (30/24)
x 5 HSPU (strict)
x 30 SDHP (53/44)

After Bash

C: Bulgarian Split Squat (@21X0 3 x 6-8 (each leg))

*front foot elevated 6-8 inches off ground