YiQi – CrossFit
Warm-up
3 rounds:
1 minute row
5 pull ups
10 push ups
15 air squats
Mobility:
Banded rack stretch
Sampson stretch
2 position ankle stretch
Weightlifting
5×5 Front Squats
Front Squat (5 sets of 5)
Warm up with:
1 set of 10 empty bar
1 set of 5 @ 40% 1RM
1 set of 5 @ 55%
Working sets:
Increase weight each of 5 sets of 5
starting at 65%, aiming to finish at ~85%
Metcon
Metcon (3 Rounds for reps)
3 rounds:
2 minutes of rowing (Calories)
1 minute of power cleans (61/43 kg)
1 minute of rest
Use about 65% of your max power clean for the workout; you should be able to maintain small sets or fast singles throughout the minute of work.