CrossFit- February 14, 2020

 In WOD
Friday

Warm-up
MOBILITY
Quads Foam Roll: 90 Seconds Each Leg
Puppy Pose: 2 Minutes

Laying Front Rack Stretch: 1 Minute

ACTIVATION
2 Minute machine
1 Minute Wall Squats Video
2 Minute Bike
1 Minute Air Squats

Single Dumbbell Warmup
2 Sets:
100 Foot Overhead Carry (50′ Each Arm)
20 Second Row Static Hold
10 Waiter Squats (10 Each Side)

Performed with Single Light Dumbbell

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Fitness – Front Squat (Weight)
Every 1:30 x 7 Build to a heavy set of 3
Performance – Front Squat Wave (Weight)
On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 75%
Set 2 (On the 1:30): 1 Rep @ 80%
Set 3 (On the 3:00): 3 Reps @ 75%
Set 4 (On the 4:30): 1 Rep @ 83%
Set 5 (On the 6:00): 3 Reps @ 75%
Set 6 (On the 7:30): 1 Rep @ 86%
Set 7 (On the 9:00): 12 Reps @ 60%

*Percentages Based On 1RM Front Squat

Metcon (Time)
Fitness
In 12:00
15 Hanging Knee to Elbow
12 Pull-ups
21 Thrusters (45/35)
15 Hanging Knee to Elbow
12 Pull-ups
15 Thrusters (45/35)
15 Hanging Knee to Elbow
12 Pull-ups
9 Thrusters (45/35)
Metcon (Time)
Performance
In 12:00
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
21 Thrusters (95/65)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
15 Thrusters (95/65)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
9 Thrusters (95/65)

Recent Posts