| a) WARM UP:
6 min amrap:
- 5 air squats
- 5 leg swings per leg – front/back & side/side
- 20 single unders
- 5 push ups
Take an empty bar and warm up the back squat. |
| b) STRENGTH:
E2MOM – Squat work
- Set #1 – 5 Back Squats @ 73% of 1RM Back Squat
- Set #2 – 3 Back Squats @ 78%
- Set #3 – 1 Back Squats @ 83%
- Set #4 – 5 Back Squats @ 78%
- Set #5 – 3 Back Squats @ 83%
- Set #6 – 1 Back Squats @ 88%
- Set #7 – 5 Back Squats @ 83%
- Set #8 – 3 Back Squats @ 88%
- Set #9 – 1 Back Squats @ 93%
- Set #10 – 15 Front Squats @ 54% of 1RM Back Squat
|
c) WOD:
- 21 Box Jumps (24/20)
- 21 Alternating Dumbbell Snatches (50/35)
- 400 m Run
- 15 Box Jumps
- 15 Alternating Dumbbell Snatches
- 400 m Run
- 9 Box Jumps
- 9 Alternating Dumbbell Snatches
- 400 m Run
(scale as per your coach)
|
d) ACCESSORY WORK:
- 800 m Sled Push (aim to load the sled with 1/3-1/2 of your bodyweight)
|
e) POST-WOD RECOVERY:
- Roll quads, adductors, T Spine plus couch stretch
|
CrossFit and Personal Training 