11-02-2019 CrossFit YiQi

YiQi – CrossFit

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Warm-up

1 Round:

6 Goblet Squats

:30s Ankle Pry in Goblet Position

6 Goblet Squats

:30s World’s Greatest Stretch

6 Goblet Squats

:30s Groiners (Hip Rockers)

6 Goblet Squats

20 Jane Fondas or Banded Lateral Walks

MOBILITY:

– Banded Shoulder External Rotation

– Kip Swings

Weightlifting

Back Squat (Week 2 of 4)

Warm-Up Sets:

8 x 40%

6 x 50%

4 x 60%

Work Sets:

3 x 70% of your 1RM (Working Max)

3 x 80%

Max reps at 90%

SUPERSET each set with;

3-5 Weighted Chin-Ups

*If you can not use weight, strict or banded is fine. Complete a few lighter sets during your Squat warm-up sets also.

Back Squat (Week 2 – Amrap @ 90%)

Score AMRAP set only.

Breathe and Brace every rep.

7 reps would be considered excellent.

Aim for 5-7 reps.

Weighted Chin-ups

Metcon

Metcon (AMRAP – Rounds)

3 Sets of

AMRAP 5:00:

5 Chest-to-Bar Pull-ups

5 Front Squats (52/34kg)

5 Chest-to-Bar Pull-ups

5 Jerks (52/34kg)

**Rest 1:00**

Rx+ 61/43kg
*Start where you left off each time.*

– Score is total rounds.

SCALES:

– J-Hook Banded C2B or Jumping C2B

Posted in: WOD