CrossFit – Tue, Jul 22
10:00 For Quality
1:00 Cardio Choice
10 Deep Lunge Mountain Climbers
10 Hollow Rocks
10 Alternating Box Step-Ups
10 Air Squats
:15 Passive Hang + :15 Active Hang
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Then take 5:00 – 8:00 to go through specific work for the Front Squat and Build to Working Loads
Every 2:30 x 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 4 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 2 Reps @ 85%
Set 5: 1 Rep @ 90%)
Simple, progressive and getting into a good heavy single at 90% to finish off the series of Front Squats. Volume is lower today, loading is increasing and we are progressing into sessions that will target a new 1RM Front Squat at the end of the cycle.
Modifications:
Adjust to Back Squats for mobility issues, or if needed adjust to a Box Squat or Split Squat for knee and / or back issues.
For Reps:
2 Sets
6:00 AMRAP
10 Burpee Box Jump Overs
20 Single Arm Overhead Reverse Lunges (Right)
30 Toes to Bar
20 Single Arm Overhead Reverse Lunges (Left)
Max Burpee Box Jump Overs
Rest 3:00 b/t sets
Dumbbell: 50/35lb, 22.5/15kg
Box Height: 24/20in
Level 2:
For Reps:
2 Sets
6:00 AMRAP
8 Burpee Box Jump Overs
16 Single Arm Overhead Reverse Lunges
24 Toes to Bar
16 Single Arm Overhead Reverse Lunges
Max Burpee Box Jump Overs
Rest 3:00 b/t sets
Dumbbell: 50/35lb, 22.5/15kg
Box Height: 24/20in
Level 1:
For Reps:
2 Sets
6:00 AMRAP
8 Burpee Box Step Overs
16 Goblet Reverse Lunges
24 Hanging Knee Raises
16 Goblet Reverse Lunges
Max Burpee Box Step Overs
Rest 3:00 b/t sets
Dumbbell: 35/25lb, 15/12kg
Box Height: 24/20in
Rx+:
14 Burpee Box Jump Overs
24 Single Arm Overhead Reverse Lunges (Right)
36 Toes to Bar
24 Single Arm Overhead Reverse Lunges (Left)
Max Burpee Box Jump Overs
Dumbbell: 70/50lb, 32/22.5kg
Box Height: 30/24in
–
Score = Total Reps completed in the 6:00 AMRAP
This means BBJO, Lunges, and Toes to Bar. The assumption here being that some will not make it back to the Burpee Box Jump Overs
Goal: 90+ Reps / Set (10+ Max Burpee Box Jump Overs)
Stimulus: Leg Stamina and Midline Capacity
RPE: 9/10
Primary Objective: Complete the prescribed working reps by the 5:30 mark on the clock to allow for at least 30 seconds on the max set of Burpee Box Jump Overs.
Secondary Objective: Look to complete the working set of Toes to Bar in under 90 seconds.
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Saddle Pose
4 Sets for Quality
8-10 Reverse Nordic Curls
:18/:18 Side Star Plank
100ft (30m) Sled Push, For Load
