3. April 2023
Apr
03
CrossFit – Mon, Apr 3
Warm-Up
Warm-Up
:30/side PVC External Rotation Stretch
+
4 Sets:
8/side Half Kneeling Single Arm DB Press
8 Goblet Squats @32X1 tempo
24 Speed Steps / Practice
+
4 Sets:
8/side Half Kneeling Single Arm DB Press
8 Goblet Squats @32X1 tempo
24 Speed Steps / Practice
Strength / Skill
Shoulder Press (Within 10 minutes:
1 Shoulder Press @ 87-90%
-After each set of Strict press on the build up perform 2 front squats as a way of warming up for after)
1 Shoulder Press @ 87-90%
-After each set of Strict press on the build up perform 2 front squats as a way of warming up for after)
Front Squat (3 sets of 3 reps @ 80-85%
Rest 2 minutes between sets)
Rest 2 minutes between sets)
Strength (A-B)
A) Within 10 minutes:
1 Shoulder Press @ 87-90%
-After each set of Strict press on the build up perform 2 front squats as a way of warming up for after
B)Front Squat
3 sets of 3 reps @ 80-85%
Rest 2 minutes between sets
WoD
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
Cooldown
Cooldown
KB Calf Smash x 4:00/side slowly working from Achilles up to knee
Strength (A-B)
A) Within 10 minutes:
1 Shoulder Press @ 87-90%
-After each set of Strict press on the build up perform 2 front squats as a way of warming up for after
B)Front Squat
3 sets of 3 reps @ 80-85%
Rest 2 minutes between sets