CrossFit – Wed, May 28
3 Sets
1:00 – :45 – :30 Row (increasing intensity)
10/10m Lateral Band Walk
10/10m Monster Band Walk
10 Hollow Rocks + 10 Alternating V-Ups
10 Alternating Box Step-Ups + 5 Box Jumps
Back Squat
10 Empty Barbell Reps
5 Reps @ 50%
3-5 Reps @ 60%
then load to 70% on the bar
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%
)
% of Back Squat
Look to complete the lift @ 20×1 Tempo
We are looking for the same wave loading volume style we hit from Front Squats on Week 1 of the cycle, and now the expectation is just by the nature of the movement loading will be heavier today.
Scaling Modifications:
Box Squats or Split Squats depending on the issue. If it’s the lower back, the split squat is best, if it’s the knees, the box squat will be the best alternative today.
Every 5:00 minutes x 3 Sets
20 GHD Sit-Ups
500/450m Row
20 Box Jump Overs
Box Height: 24/20in
Goal: Complete each working set in under 4:00 minutes
Stimulus: Lactate Endurance / Muscular Stamina
RPE: 9/10
Primary Objective: Complete each Row in under 2:00 minutes
Secondary Objective: Keep the GHD Sit-Ups and Box Jump Overs to under 1:00 each
Level 2:
Every 5:00 minutes x 3 Sets
15 GHD Sit-Ups
450/400m Row
15 Box Jump Overs
Box Height: 24/20in
Level 1:
Every 5:00 minutes x 3 Sets
20 Abmat Sit-Ups
450/400m Row
20 Alternating Box Step-Ups
Box Height: 24/20in
Masters 55+:
Every 5:00 minutes x 3 Sets
15 V-Ups
450/400m Row
15 Box Jump Overs or Step-Overs
Box Height: 24/20in
Rx+:
Every 5:00 minutes x 3 Sets
20 Medball Weighted GHD Sit-Ups
500/450m Row
20 Box Jump Overs
Box Height: 24/20in
Medball: 20/14lb, 9/6kg
Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose
3 Sets: For Quality
5/5 Single Leg Bulgarian Split Squat 31×1 Tempo
:30-45 Weighted Wall Sit
:30/:30 Side Plank
