20. September 2023
Sep
20
CrossFit – Wed, Sep 20
Warm-Up
Warm-Up
3 Sets
5/side Groiner Stretch w/ rotation
8/side Reverse Alternating Lunges
10 No Push up Burpees
5/side Groiner Stretch w/ rotation
8/side Reverse Alternating Lunges
10 No Push up Burpees
+
Optional Workout Prep
2 sets
3/side FR Walking Lunge Steps
6 lateral burpees over bar
Strength / Skill
Back Squat (Every 2:30, for 12:30 (5 sets):
Back Squat
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 6 reps @ 75%
Set 5 – 6 reps @ 80%
*If these %’s are too easy for some members, add a 1-2 sec pause in the bottom of each rep.)
Back Squat
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 6 reps @ 75%
Set 5 – 6 reps @ 80%
*If these %’s are too easy for some members, add a 1-2 sec pause in the bottom of each rep.)
WoD
Change Levels (Time)
"Change Levels"
For time:
60 Front rack lunge steps @52/36
– every min, starting at min 0, perform 8 lateral burpees over bar
For time:
60 Front rack lunge steps @52/36
– every min, starting at min 0, perform 8 lateral burpees over bar
Cooldown / Cashout
3 Point Patrick Step-Ups (5 reps/each position per side)
Single leg GHD Sorenson Hold (15-30 sec Single leg GHD Sorenson Hold/side)
scoring:
reps = secs
reps = secs
3 sets for quality:
3 Point Patrick Step-Ups: 5 reps/each position per side
15-30 sec Single leg GHD Sorenson Hold/side
–Rest as needed between each–
3 sets for quality:
3 Point Patrick Step-Ups: 5 reps/each position per side
15-30 sec Single leg GHD Sorenson Hold/side
–Rest as needed between each–