a) WARM UP:
- Start with light rolling of quads (30 sec) and T spine (30 sec).
3 rounds for quality:
- 10 Beat swings
- 10 Air squats
- 10 Dowel pass thrus
- 10 Bird dogs
- 10 tactical frogs
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| b) STRENGTH:
One Complex = 1 Pausing Front Squat (3 second Pause) + 1 Front Squat (no pause)
Build to a heavy complex. Go by feel.
On the Minute x 10
- Set #1 – 3 Complexes @ 40% of 1RM Front Squat
- Set #2 – 2 Complexes @ 50% of 1RM Front Squat
- Set #3 – 1 Complex @ 55% of 1RM Front Squat
- Set #4 – 1 Complex @ 60% of 1RM Front Squat
- Set #5 – 1 Complex @ 65% of 1RM Front Squat
- Sets #6 – #10 (5 more sets) @ a weight that is heavy & challenging (70+%)
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| c) WOD:
5 Rounds for time:
- 20/16 Calorie Row
- 10 Thrusters (95/65)
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d) ACCESSORY WORK:
- Accumulate 20 alternating pistols
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e) POST-WOD RECOVERY:
- Pigeon pose – 2 mins per side
- Smash calves/achilles
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CrossFit and Personal Training 