CrossFit – Fri, Jul 14
Warm-Up
Warm-Up
2 ROUNDS
30 Single Unders
10/10 Split Squats
5 Hang Muscle Clean
10 Elbow Punches
Into…
2 ROUNDS
:30 Jump Rope Practice*
3 Hang Power Clean
6 Alt. Lunges + 6 Squats**
*RD1: Perform Single + Single + High Jump; RD2: Perform Single + Single + Double Under
**RD1 Perform bodyweight; RD2: Perform Front Rack Lunge (Option to perform the squats with from Back Rack)
Strength – All
Front Squat (4×6*)
Workout – Performance
Metcon (Time)
4 SETS
10-8-6
Front Rack Alt. Lunges (115/75)
50-40-30
Double Unders
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
KG BB: (52.5/35)
Workout – Fitness
Metcon (Time)
4 SETS
9-7-5
Front Rack Alt. Lunges (75/55)
60-50-40
Single Unders
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
KG BB: (35/25)
Optional Cool Down
2-3 SETS FOR QUALITY
5/5 Elevated Calf Raises w/:02 pause in bottom
1:00/1:00 Calf Smash
-Rest as Needed b/t Sets-
(No Measure)
*Option to do High-Bar Back Squat
Keep weight Moderate across all sets.
(Score is Weight)
Week 2 of 8 Oly Cycle