CrossFit – Fri, Sep 20
Friday Mindset
Warm-up
General flow 0:20 each
- 400m Jog
- Air Squats
- Lunges (Forward and Lateral)
- Dynamic Leg Swings (Front and Side)
- Arm Circles
- Push-Ups
- Scapular Shrugs
- Jumping Jacks
- High Knees
- Butt Kicks
- Plank Holds
- Bear Crawls
Specific Warm-Up
Pull-Up
- 0:10 Dead hang
- 0:10 Scap pull ups
- 0:10 Flexed arm hang
- 5 Negative pull ups
- 3 Strict pull ups
Back Squat
- 5 Good mornings
- 3 Cued back squats (squat and hold)
- 3 tempo back squats
Strength
Back Squat (5-7 sets of 1)
12:00 for 5-7 building sets of 1
Weighted Pull-ups (Weight)
1-Mile Run (Time)
Max Effort 1-Mile Run
Thomas Jefferson
“I’m a great believer in luck and I find the harder I work, the more I have of it.”
Hard work creates opportunities that others might call “luck”; success often comes to those who put in consistent effort.