17-04-2019 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 @ 60% of 1RM

10 reps @ 70%

8 reps @ 75%

Max reps @ 85%

8 reps @ 60%

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)

4 Rounds For Time:

50 Double Unders

15 Wall-Balls (20/14)

200m Medicine Ball Run

Metcon (4 Rounds for time)

4 Rounds For Time:

8 Deadlifts @ 40-50% of 1RM

200m Run @ 80% effort

*Rest :30 seconds

12 2xDB Farmer Carry Reverse Lunges (15kg/10kg)

15/12 Cal Row @ 80% effort

*Rest 2 minutes

Posted in: WOD