CrossFit – Tue, Aug 13
CrossFit – Tue, Aug 13
August 17 after the Community WOD – Movement Clinic hosted by CrossFit Sacrifice and Coach Renae. No charge and open to everyone. This month we are going over the squat (front and overhead) and lunges. Great for beginner and seasoned athletes.
Warm-Up
Warm-Up
1:00 Bike
Into…
2 ROUNDS
10 Air Squat
10 Alt. Shoulder Taps
10 Tuck-ups
10 Kip Swings
Into…
1:00 Bike
Into…
2 ROUNDS
8 Empty BB Front Squat
8 Up-Down
8 Kipping Hanging Knee Raise*
*Switch to TTB/ TTS on 2nd Rounds
Workout – Performance
5 SETS FOR MAX REPS (AMRAP – Reps)
1:00 – Cal Bike
1:00 – Front Squat (75/55)
1:00 – Toes to Bar
1:00 – Up-Downs
1:00 – Rest
(Score is Total Reps)
KG BB: (35/25)
Workout – Fitness
5 SETS FOR MAX REPS (AMRAP – Reps)
1:00 – Cal Bike
1:00 – Front Squat (65/45)
1:00 – Toes to Something
1:00 – Up-Downs
1:00 – Rest
(Score is Total Reps)
KG BB: (30/20)
Post-Workout Skill – All
3 SETS
:20-:30 L-Hang or Knee-Tuck Hang
8-10 Alt. Candlesticks or 10-12 Hollow Body Rocks
-Rest As Needed b/t Sets-
(No Measure)
