CrossFit – Fri, Oct 6
Warm-Up
Warm-Up
1-2 ROUNDS
8 SLOW Arm Haulers
8 Alt. 90-90 Hip Rotations
4/4 Supine Hamstring Sciatic Floss
8 Alt. Deadbugs
Into..
AMRAP x 4 MINUTES
4 Alt. Step-Overs
4 Lunge-Lunge-Squat w/PVC*
4 Vertical Jumps
*During the Lunges, perform PVC pass thrus. When you Squat, place PVC in Front Rack or Overhead position.
Strength – Performance
Overhead Squat (10-8-6-8-6-4*)
Strength – Fitness
Front Squat (10-8-6-8-6-4*)
*Start Light and build to Mod+. The second wave should be heavier than the first.
(Score is Weight)
Week 1 of 5
Strength | Wave-Loading Cycle
Workout – Performance
“FORMULA ONE” (Time)
FOR TIME
15-15-15-15-15
Box Jump Overs (24/20)
5-10-15-10-5
Overhead Squats (135/95)
(Score is Time)
KG BB: (60/42.5)
Workout – Fitness
“FORMULA ONE (FITNESS)” (Time)
FOR TIME
10-10-10-10-10
Box Jump Overs (20)
5-10-15-10-5
Front Squats (135/95)
(Score is Time)
KG BB: (60/42.5)
Optional Cool Down
FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00/1:00 Empty Barbell Pec Smash
(No Measure)
*Start Light and build to Mod+. The second wave should be heavier than the first.
(Score is Weight)
Week 1 of 5
Strength | Wave-Loading Cycle