11. Oktober 2024
Okt.
11
CrossFit – Fri, Oct 11
Suggested Warm-Up
Warm-Up
2 ROUNDS
10 Toe Touch Jumping Jack
10 Air Squats
5 Hang Power Cleans
5 Kipping Knee Raises
1-2 ROUNDS (Time Permitting)
10 Alt. Jumping Lunges
5 Power Cleans
10 Empty BB Front Squats
5 Toes To Bar
Strength – All
Back Squat (ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Back Squat)
Workout – Performance
3 ROUNDS FOR TIME
20 Toes to Bar
10 Front Squats (155/105)
(Score is Time)
KG BB: (70/47.5)
Workout – Fitness
3 ROUNDS FOR TIME
20 Toes to Something
10 Front Squats (115/75)
(Score is Time)
KG BB: (52.5/35)
Optional Cool Down – All
2-3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
-Rest as Needed b/t Sets-
(No Measure)
(Score is Weight)
Week 1 of 6
Strength | 5-3-1 Cycle