CrossFit – Tue, Sep 5

Announcements

WSCF Schedule Change

Monday Sep 5th : Closed (Labor Day)

Westshore CrossFit – CrossFit

Warm-Up

On 8 Min Clock: (No Measure)

3 sets:

6 push-ups

8 alternating Cossack squats

10 DB goblet squats

– Increase DB load for the goblet squats each set.

Build Up

4-5 sets:

5 front squats (building)

– Build to 70-80% of 1-rep-max front squat.

– Rest 1:00 between sets.

Strength

Front Squat (5 sets for load: Every 3 Min:
5 front squats)

All sets 70% or greater of 1-rep max front squat.

Hold a heavy load across all 5 sets. Beginner athletes can build heavy across the 5 sets in 5 to 10-lb increments.

Post WOD Skill

230905 (AMRAP – Reps)

On a 3:00 clock for reps:

1:00 weighted sit-ups (20/30 lb)

1:00 V-ups

1:00 sit-ups

– No rest between movements.

– Use a DB held at the shoulders for the weighted sit-ups.

Cool Down

1 set:

3:00 foam roll quads

– 1:00 both legs.

– 1:00 left-leg bias.

– 1:00 right-leg bias.