CrossFit – Wed, Jun 18
3 Sets:
1:00 Row (:30 Easy – :20 Mod – :10 Hard)
6 Inchworm Push-Ups
:30/:30 Side Plank
:20/:20 Single Arm Plank
3 Sets, building to working loads
1 Pause Front Squat + 3 Front Squats
Every 2:30 x 5 Sets
2 Sets x 1+4 @ 70%
2 Sets x 1+3 @ 75%
1+2 @ 80%
Pause :03 on the Pause Front Squat
*After Each Set Complete 3 Broad Jumps for Distance
Level 1:
Every 2:30 x 5 Sets
5 Front Squats @ 21×1 Tempo
@ mo)
Goal: Quality positions and good speed out of the hole in every squat.
Stimulus: Absolute Strength Development
Cues:
Root through the feet, push up through the elbows and flex the belly. For the paused squat, make sure to keep tension in the hole and work to press out of the bottom without a rebound to get back up. On the regular front squats we are looking for quality speed and positions.
Modifications:
We can look to move to a Back Squat if mobility is an issue, or move to goblet squats for those just learning the mechanics of the squat while also reinforcing similar bracing positions.
Rx:
In 5 Mins. for max reps of:
50 Wall Balls 20/14
-Max Calorie Row
Rest 5 Mins, then. . .
In 5 Mins. for max reps of:
Calories from Part A
Max Wall Balls in remaining time 20/14#
Level 2 (Intermediate):
In 5 Mins. for max reps of:
40 Wall Balls 20/14
-Max Calorie Row
Rest 5 Mins, then. . .
In 5 Mins. for max reps of:
Calories from Part A
Max Wall Balls in remaining time 20/14#
Level 1 (Scaled):
In 5 Mins. for max reps of:
40 Wall Balls 14/10
-Max Calorie Row
Rest 5 Mins, then. . .
In 5 Mins. for max reps of:
Calories from Part A
Max Wall Balls in remaining time 14/10#
Rx+ (Elite):
Part A)
5:00 AMRAP
60 Wall Balls 30/20lb, 9/6kg, 10/9ft
-Max Calorie Row
Rest 5:00 minutes
Part B)
5:00 AMRAP
Calories from Part A
-Max Wall Balls in remaining time 30/20lb, 9/6kg, 10/9ft
*Re-Test (June 19th, 2024)
Goal: Maintain composure in Part A to earn 30–50+ Calories; match or exceed 50+ Wall Balls in Part B
Stimulus: Max Effort Aerobic and Muscular Endurance Output with Built-In Interference
RPE: 9/10
Primary Objective: Stay controlled on Wall Balls to earn time for high-effort calories
Secondary Objective: Pace the row to hit a repeatable number and finish with efficiency on the second effort
PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch
Part A)
4 Sets: For Quality
5/5 Bulgarian Split Squats (Loaded)
+
5/5 Bulgarian Split Squat Jumps (Unloaded)
Part B)
4 Sets: For Quality
:20/:20 Single Leg Wall Sit
