CrossFit – Wed, Apr 9
AMRAP x 5 MINUTES
5 Good Morning
10 Air Squats
5 Barbell Up and Overs
10 Alt. Front Rack Lunges
Into…
AMRAP x 5 MINUTES
5 Up-Downs
5 Front Squats
10 Alt. Back Rack Lunges
10 Sit-Ups
*Keep weight Light to Moderate across all Sets. Do NOT exceed 70%1RM of OHS. If you don’t have a recorded OHS, work to a Moderate weight. Focus on form!
(Score is Weight)
NOTE — During this strength cycle we will alternate weeks between Squat and Deadlift for an additional lift. We will alternate between the Front Squat and Overhead Squat during the Squat weeks.
12 Back Rack Alt. Lunges (115/75)
18 Up-Downs
24 Sit-Ups
(Score is Rounds + Reps)
KG BB: (52.5/35)
12 Back Rack Alt. Lunges (75/55)
18 Up-Downs
24 Sit-Ups
(Score is Rounds + Reps)
KG BB: (35/25)
10 Up Dog to Down Dog
10 Alt. Groiners
12-16 Alt. Glute Bridge Marches
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills + Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
3×5 (95%)
2×5 (100%)
1×5 (110%)
*Push two 45lb plates together and stand on top to complete reps. This will extend the range of motion.
(Score is Weight)
1.) EMOM x 10 MINUTES
2 Beat Kip Swings*
+
1 Kip Swing
+
1-2 Kipping Pull-Ups**
*Pause in the Arch position & in the Hollow Position for :01. Use this as a primer for tomorrow’s Kipping Pull-Ups.
**Option for Chest to Bars.
(No Measure)
