08-04-2019 CrossFit YiQi

YiQi – CrossFit

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Warm-up

1 Round:

200m Run

1:00 (Banded) Pigeon Stretch

15 Air Squats

10 Inchworms

10 Cat Cows

10 Push-Ups

10 Baby Squats (Squat holding on toes)

1:00 Ankle Mobility

ACTIVATION:

2 Rounds

10 Lateral Band Walks

10 Glute Bridges

Weightlifting

Every 3:00 x 5 Sets:

Back Squat

10 reps @ 50% of 1RM

10 reps @ 60%

10 reps @ 70%

Max reps @ 80%

10 reps @ 50%

Back Squat (Score AMRAP)

Higher rep strength work, with the goal of building muscle, strength endurance, and mental toughness.

Breathe well through the AMRAP.

2-3 breathes at the top of each Squat would be appropriate.

Metcon

Metcon (Time)

For Time:

400m Run or 30/20 Cal Assault

24 DB Reverse Lunges (20/15kg)

12 Toes to Bar

20 Burpees

12 Toes to Bar

24 DB Reverse Lunges (20/15kg)

400m Run or 30/20 Cal Assault
REVERSE LUNGE – 24 total

T2B – Hanging Knee Raise or Knees-to-Elbow or accumulate :30s-:45s active bar hang with raised knees

Posted in: WOD