CrossFit - Fri, Jul 19

2024-07-19

CrossFit - Fri, Jul 19
Warm Up (No Measure)

Movement Prep:

2:00 Cardio (1:00 easy, :40 moderate, :20 fast)

10 Roll and Reach
10 Deadbug
10 Russian Squats
10 Spiderman Lunge + Reach
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)

Back Squat (10 Minutes (Every minute on the minute))

Min 1: 1 Back Squat @ 60% 1RM Back Squat
Min 2: 1 Back Squat @ 65% 1RM Back Squat
Min 3: 1 Back Squat @ 70% 1RM Back Squat
Min 4: 1 Back Squat @ 75% 1RM Back Squat
Min 5: 1 Back Squat @ 80% 1RM Back Squat
Min 6: 1 Back Squat @ 85% 1RM Back Squat
Min 7: 1 Back Squat @ 88% 1RM Back Squat
Min 8: 1 Back Squat @ 90% 1RM Back Squat
Min 9: 1 Back Squat @ 93% 1RM Back Squat
Min 10: 1 Back Squat @ 93+% 1RM Back Squat

Bavarian Cream (Time)

For Time:

3 Rounds
20 Overhead Squats (95/65)
60 Double Unders
20/16 Calorie Echo Bike
60 Double Unders

TARGET SCORE

Intended Workout RPE: 8.5 - 85% - high intensity

Target Time: sub 13 minutes

Time Cap: 16 minutes

STIMULUS and GOALS

How to Pace: STEADY!
There are three rounds with big sets and an all-leg drive. Be smooth and methodical, and choose your break wisely to avoid prolonged rest periods. Use the time between movements for your longer rest, and try to keep rounds/sets consistent.

How it should Feel: GASSY! You will not enjoy this… that is all.

Scaled Metcon (No Measure)

3 Rounds
20 Overhead Squats (75/55 OR 65/45)
40 Double Unders OR 120 Single Unders
15/10 Calorie Echo Bike
40 Double Unders OR 120 Single Unders

BodyBuilding - Arms & Shoulders (Checkmark)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
12 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7
10 Standing Barbell Curl @ moderate weight – maintain quality RPE 7
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

CrossFit - Fri, Jul 19

Components:

  • Movement Prep:

    2:00 Cardio (1:00 easy, :40 moderate, :20 fast)

    10 Roll and Reach
    10 Deadbug
    10 Russian Squats
    10 Spiderman Lunge + Reach
    5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)

  • For Time:

    3 Rounds
    20 Overhead Squats (95/65)
    60 Double Unders
    20/16 Calorie Echo Bike
    60 Double Unders

    TARGET SCORE

    Intended Workout RPE: 8.5 - 85% - high intensity

    Target Time: sub 13 minutes

    Time Cap: 16 minutes

  • 3 Rounds
    20 Overhead Squats (75/55 OR 65/45)
    40 Double Unders OR 120 Single Unders
    15/10 Calorie Echo Bike
    40 Double Unders OR 120 Single Unders

  • 4 Rounds

    10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
    12 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7
    10 Standing Barbell Curl @ moderate weight – maintain quality RPE 7
    10 Standing KB Crush Grip French Press @ moderate weight – maintain quality RPE 7

    -Rest 3 min b/t rounds-

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