31
Jan
CrossFit – Wed, Feb 1
Westshore CrossFit – CrossFit
Warm-up
3 sets on 6 Min Clock: (No Measure)
6 “T” push-ups
8 alternating cossack squats
10 DB goblet squats
– Increase load for the 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.
Weightlifting
Front Squat (7 sets for load: Every 3:00
5 front squats)
7 heavy sets across.
All sets between 70-80% (6RPE)of 1-rep-max.
Prioritize squatting below parallel over load.
Cool Down
Foam Roll (No Measure)
Accumulate:
1-3 Rds:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves