WEDNESDAY 9-25-19

HAPPY BIRTHDAY COACH JAKE Thank you for  motivating  and inspiring others here at CrossFit HI ..  Also continue to Lead and be a great example as a Coach  & athlete . Keep that Fire Going🔥

 

 

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Warm up 3x or 

10 Minutes for Quality:

3 Strict Pull-ups

6 Push-ups

9 Barbell Front Squats

12 Front Rack Reverse Lunges (6 Each Side)

15 Second Front Plank

then

Performed with Empty Bar

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

 

 

STRENGTH

Front Squat

Warmup Sets

Take 4-5 Sets to Build to Opening 70%

On the 2:00 x 5 Sets:

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 78%

Set 3: 2 Reps @ 84%

Set 4: 4 Reps @ 78%

Set 5: 6 Reps @ 70%

• Complete the listed reps and rest until the top of the next 2 minute window

• Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – and 8:00

• Percentages are based off your 1RM Front Squat

 

 

WOD FOR TIME

3 Rounds:

600 m Run

15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

20 Alternating Dumbbell Snatches (50/35)

15 Thrusters (95/65)

FOR TIME

THEN…post workout

Skill Conditioning

3 Giant Sets:

100′ Single Dumbbell Overhead Walking Lunge

25 Hip Extensions

12 Single Dumbbell Box Step-ups (24/20)

Rest 2 Minutes Between Sets

• Move with a purpose between these 3 stations while maintaining quality of movement

• There is no scored time component score

• Separate dumbbells can be use for the overhead lunge and box step-up

• A strong place to start is 50/35 (K:22.5/15) on the overhead walking lunge, and 70/50 on the box step-ups

• Alternate hands every 50′ for the overhead lunge and alternate legs every step for the weighted step-ups

• We are looking to get the weight to our shoulders for all step-ups, so avoid holding onto by your side

 

 

 

 

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