crossfit
blog
Monday Buy in – EA Warm up A) 5 Sets3 Back Squat @75-80% 1RM Back Squat*Rest as needed between sets.’ **Back Squat % have dropped some this week since the Front Squats are very aggressive and to give you a slight mental break B) 5 Sets3 Front Squat @88-95% 1RM Front Squat*Rest as needed between […]
Monday Buy in – EA warm Up A) 5 Sets3 Back Squat @82-87% 1RM Back Squat*Rest as needed between sets B) 5 Sets3 Front Squat @87-92% 1RM Front Squat*Rest as needed between sets Buy out – 1 Minute Calf Foam Rolling1 Minute Forearm Smash Tuesday Buy in – 2 Sets10 Prone Is, Ts, & Ys […]
Monday Buy in – 2 Sets1:00 Row (easy-moderate) / 10 Glute Bridge / 30 sec per side tri stretch / 5 ankle rockers each side / 10 Cossack Squats / 5 Pause Back Squats Mobility – Deep lunge A) 5 Sets3 Back Squat @79-84% 1RM Back Squat*Rest as needed between sets B) 5 Sets3 Front […]
Monday Buy in – EA Warm Up A) 5 Sets3 Back Squats @73-78% 1RM Back Squat*Rest as needed between sets B) 5 Sets3 Front Squat @78-83% 1RM Front Squat*Rest as needed between sets Core Buy out – 2 Sets (Not for time)15 GHD Sit Up w/Med Ball20 Dumbbell Pull Throughs in Plank Position20 Kettlebell Side […]
Monday Buy in – 3 Sets50 Single Under5 Slow Tempo Lateral Box Step Up (each leg) Mobility – Deep Lunge A) 5 Sets3 Back Squats @70-75% 1RM Back Squat*Rest as needed between sets B) 5 Sets3 Front Squat @75-80% 1RM Front Squat*Rest as needed between sets Metcon – 2 Sets:3 Rounds8 GHD Sit Ups (OR […]
Monday Buy in – EA Warm up A) 10 sets (1 set every minute on the minute)3 Power Clean @55% 1RM Power Clean3 Power Clean @60% 1RM Power Clean3 Power Clean @65% 1RM Power Clean2 Power Clean @70% 1RM Power Clean2 Power Clean @75% 1RM Power Clean1 Power Clean @80-85% 1RM Power Clean1 Power Clean […]
