CrossFit – Fri, Oct 9
General Warm-Up
1:30 – 2:00 Cardio Choice (Bike Ideally)
:30-45 sec Bottom of Squat Hold (Elbows Inside Knees, Chest Tall)
10 Alternating 90-90 Hip Switch
5 Inchworm Push-Up
2 Sets (Priming Target Movement Patterns)
3 x Down Dog to Feet on Wall and Hold (:10)
10 Cossack Squats (Bodyweight / Slow and Controlled)
8 Barbell Back Squats (Empty)
Back Squat Ramp
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
Set 1: 7 Reps @ 60%
Set 2: 5 Reps @ 65%
Set 3: 5 Reps @ 65%
Set 4: 3 Reps @ 70%
Set 5: 3 Reps @ 75%)
Loading Notes: % of 1RM Back Squat
The focus here today is consistent bar speed, tension, and using this as a primer 5 days out from our Back Squat 3RM. This style of loading keeps the system feeling the reps, the mechanics and allows the CNS to have enough time to recover going into the 3RM Test on Tuesday.
For Rounds and Reps.
25mins on the Clock
8 Handstand Push Ups
8 Box Jumps @30/24
1 Rope Climb
For Quality:
3 Sets:
10 Reverse Nordic Curls
50/50ft (15/15m) Single Arm Overhead Carry
12 GHD Hip Extensions w/ Rotation
:30 Hollow Hold
Hug a light plate to your chest for the hip extensions.
