CrossFit – Thu, Apr 11
Warm-Up
Warm-Up
2 ROUNDS
8 Cal Row (RND 1 @24-26s/m, RND 2 @26-28s/m)
8 Alt Groiners
8 Kang Squats
8 Plate Squats*
*Hold a 10-15# plate at the chest, push it away while sitting into a squat, bring it back to the chest on the way up from the squat
Into…
1-2 ROUNDS
5 RDL
5 Hang Power Clean
5 Front Squats
10 Deadbugs
Strength – Performance
Overhead Squat (3×8*)
Strength – Fitness
Front Squat (3×8*)
*Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.
(Score is Weight)
Week 2 of 6
Strength | Volume/Capacity Cycle
Workout – Performance
EVERY 2:00 x 5 SETS (Time)
20/15 Cal Row
3 Front Squats (205/145)
-Rest w/ Time Remaining-
(Score is Slowest Set)
KG BB: (93/65)
Workout – Fitness
EVERY 2:00 x 5 SETS (Time)
15/12 Cal Row
3 Front Squats (155/105)
-Rest w/ Time Remaining-
(Score is Slowest Set)
KG BB: (70/47.5)
Optional Cool Down – All
1-2 ROUNDS FOR QUALITY
100m EZ Walk
10 Cat/Cows
10 Alt. Bird Dogs
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
*Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.
(Score is Weight)
Week 2 of 6
Strength | Volume/Capacity Cycle