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CrossFit Workout 9.8.2017

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CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

400m Jog

2 Rounds

4 Samson stretch 2 each side :05 hold

8 Alt. Spiderman and reach

12 Russian baby makers

Mobility

Front rack stretch x 1:00

Wrist stretch x 1:00 each

Barbell Warm-up

5 Good Mornings

5 Back Squat

5 Elbow Rotations

5 Strict Press

5 RDL

5 Front Squat

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Front Squat/Back Squat Set up/Warm up

(15:00 -23:00)

Warm up to 60% 1RM Front Squat

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Squat Stamina

(23:00 – 35:00)

On the Minute x 12 (4 Rounds)

Using 60% 1RM Front Squat for all reps

1. 4 Front Squat

2. 8 Back Squat

3. Rest

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Instruction/Set up/Warm up/Rehearsal

(35:00 – 45:00)

50m Run

5 Power Clean 50% WOD Weight

Rest ~ 1:00

50m Run

4 Power Clean 75% WOD Weight

Rest ~ 1:00

50m Run

3 Power Clean 100% WOD Weight

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WOD

(45:00 – 60:00)

15 Min Cap

Fit: Metcon (Time)

Fit

3 Rounds

400m Run

21 Power Clean 95/65

Perf: Metcon (Time)

Perf

3 Rounds

400m Run

21 Power Clean 135/95

Comp: Metcon (Time)

Comp

3 Rounds

400m Run

21 Power Clean 155/110