CrossFit - Fri, Jun 9

2023-06-09

CrossFit - Fri, Jun 9
Warm Up (No Measure)

Activation:

Banded 7s

Hip Band - 10 Reps of Each

Movement Prep/HR:

2:00 Cardio

10 Cossack Squats

5 Russian Squats

10 Single Leg Calf Raise/Side

10 Empty Barbell Strict Press

5 Tempo Back Squats (3:2:1)

Tempo Heel Elevated Back Squat (5 x 3

1 set every 2:00.
Rest 2:00 before completing 1x10)

3 Tempo Heel Elevated Back Squats @ 6/10 RPE
3 Tempo Heel Elevated Back Squats @ 7/10 RPE
3 Tempo Heel Elevated Back Squats @ 7.5/10 RPE
3 Tempo Heel Elevated Back Squats @ 7.5/10 RPE
3 Tempo Heel Elevated Back Squats @ 8/10 RPE


*Tempo: 3 seconds down, 2 second pause in bottom

Back Squat (10 Back Squat @ 9/10 RPE)
Back Squat

Metcon (Time)

2 sets:
300m Row
20 Wallballs (20/14)
100 Double Unders
20 Wallballs (20/14)
300m Row
-Rest 5 minutes between sets-

TARGET SCORE

Target Time Each Set: sub 7 minutes

Time Cap Each Set: 9 minutes

STIMULUS and GOALS

How to Pace: STEADY! We want to be nice and smooth through these sets. Most of the work will be on the wallballs and double unders so really dig in there

How it should Feel: LACTIC ACID PARTY! Those shoulders will be burning and legs on fire, so staying poised and smooth will be key.

Extra Credit
Mini-Pump - Leg Day (Checkmark)

4 Rounds @ moderate weight – maintain quality RPE 7

10 Barbell Good Mornings
10 DB Lunge Walkthroughs
12 Elevated Toe Double DB Romanian Deadlift
15 Seated Dumbbell Calf Raise

Zone 2 Cardio/Heart Rate OPTIONAL (Checkmark)

Perform 20-30 minutes of Zone 2.
Choose between a Row, Bike, Ski, Or Run (This should be EASY work as in RPE of 3-4).

CrossFit - Fri, Jun 9

Components:

  • Activation:

    Banded 7s

    Hip Band - 10 Reps of Each

     

    Movement Prep/HR:

    2:00 Cardio

    10 Cossack Squats

    5 Russian Squats

    10 Single Leg Calf Raise/Side

    10 Empty Barbell Strict Press

    5 Tempo Back Squats (3:2:1)

  • 2 sets:
    300m Row
    20 Wallballs (20/14)
    100 Double Unders
    20 Wallballs (20/14)
    300m Row
    -Rest 5 minutes between sets-

  • 4 Rounds @ moderate weight – maintain quality RPE 7

    10 Barbell Good Mornings
    10 DB Lunge Walkthroughs
    12 Elevated Toe Double DB Romanian Deadlift
    15 Seated Dumbbell Calf Raise
     

  • Perform 20-30 minutes of Zone 2.
    Choose between a Row, Bike, Ski, Or Run (This should be EASY work as in RPE of 3-4).

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