CrossFit
A . Speed/endurance Front Squat work
Every 2 mins x 5 sets
:30 Bike/Row for cals
8 Front Squat; start from floor 95/65 75/55 45/35
6 MIN AMRAP
6 Pistols
6 BBJO 24/20
rest 2
6 MIN AMRAP
50ft Walking Lunges BW only
“6 Burpees to 6″” “
Purpose and Desired stimulus:
– Short deload/re-entry post holidays
– Open work
– leg speed and endurance work
– AMRAP repeat
– Lots of leg work today; do not be surprised if you’re a little sore
Scaling options:
– weight/reps for good form and consistent speed
MFIT
Warm up:
2 Rounds:
:60 Bike/Row
10 SA KB Floor Press per side
100Ft Waiters Carry
10 SA KB STOH
FBB:
4 rounds
A1. Incline DB Bench Press 8-12 Reps; rest :30
A2. Flat Bench DB Pec Fly’s 8 – 12; rest 1:00
4 Rounds
B1. Strict Pull Up 5-10 reps; rest :30 (Use progressive scaling)
B2. Hammer Curls 8-12 per side; rest 1:00
Conditioning
8 MIN AMRAP
2-4-6-8-10-12 …….
STOH
Inverted Row
Mobility:
T Spine Foam Roll 2-4 mins