22.07.27

Westshore CrossFit – CrossFit

Warm-up

1 Set Each (7 Min)

:40 plate hops

4 counter-balance squat hold (:10 hold per squat)

BuildUp

4-5 sets:

1-5 front squats

Weightlifting

For load:

3 sets:

Every 3:00 : 1 front squat

3 sets:

Every 2:00 : 2 front squats

3 sets:

Every 1:00 : 3 front squat

-Athletes should be able to use 85%+ (8-9 RPE) of the best single for the first three sets. 80%+ (7-8 RPE) for the middle three sets. 70%+ (6-7RPE) for the last three sets.

Front Squat (3 Sets x 1 Rep)

Front Squat (3 Sets x 2 Reps)

Front Squat (3 Sets x 3 Reps)

Skill Work

Front Rack Walk (Weight)

1 set:

400-m DB front rack walk

Cool Down

2 sets:

:30 standing quad stretch/side

:30 quad foam roll/side