CrossFit – Fri, Sep 27
Friday Mindset
Warm-up
- Grab a set of light DBs
- Alternating worlds greatest
- Pigeon (right)
- Pigeon (left)
- Bootstraps
- Goodmornings
- Tempo air squats
- Alternating lunges
- Quick ups
- Single DB front squats
- Step back step up burpees
- Double DB front squats
- Step back jump up burpees
- Double DB lunges
- Jump back jump up burpees
Specific Warm-Up
Front Squat
- 3 cued ¼ Squat & Hold
- 3 cued Squat & hold
- 3 Cued lightweight rep with tempo
Strength
Front Squat (5-7 sets of 3 with a 5-second negative)
5-7 Sets [Climbing]:
3 Front Squats
* 5 Second Negative
* Aim to Increase Weight From 8/16/24
Metcon
Toasted Buns (AMRAP – Reps)
5 Rounds:
10 Dumbbell Front Squats
15 Burpees
Directly Into….
150′ Dumbbell Walking Lunge
Dumbbells:(50/35)’s
Time Cap: 18 Minutes
Finisher
Posterior Pump (Checkmark)
On the Minute x 8:
Minute 1: 15 Russian Kettlebell Swings
Minute 2: 5/5 KB RDLs
Henry Van Dyke
“Be glad of life because it gives you the chance to love, to work, to play, and to look up at the stars.”
Appreciate life for the opportunities it offers to experience love, purpose, joy, and wonder.