CrossFit – Fri, Jun 6

CrossFit – Fri, Jun 6

Mobility and Activation Work

2 Sets

10/10 Quadruped Adductor Rock Backs

:30/:30 Couch Stretch

:30/:30 Pigeon Pose

Specific Prep

3 Sets, For Quality

10 Bootstrap Squats

5 Tall Muscle Cleans

5 Tall Power Cleans

10 Back Rack Cossack Squats

5 Barbell Squat Jumps

Back Squat (Back Squat
10:00 EMOM
3 Reps @ 70-75% of 1RM)

–

% of Back Squat

This is an increase in the 10:00 EMOM from what we tackled two weeks prior

Key focus areas:

Global Tension, Bracing

Root through your feet and keep your torso tall.

Modifications:

For those with knee issues, adjust to a box squat, for those with lumbar or lower back pain, consider a split squat variation.

Bradley (Time)
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
http://www.crossfit.com/mt-archive2/007821.html

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