26-06-2017

YiQi – CrossFit

Warm-up

First, 3 rounds of

50 single-unders

15 air squats

Then, 3 rounds of

10 dumbbell shoulder press (with 1 dumbbell, goblet hold)

10 dumbbell goblet squats (20/15)

Finish warm-up with

1 minute single-under AMRAP (Everyone does it together)

Mobility: Front Rack

Triceps roll out & extension with barbell, 2 minutes each arm

(set up the barbells chest-height on the rack and share bars)

Weightlifting

Front Squat (5×1)

Warm up sets:

1 x 10 with an empty bar

1 x 5 with 45% of 1RM

1 x 3 with 65% of 1RM

1st set begins with 85% of 1RM, add weights between each set and work toward 105%

Super set: 30 sec hollow rock

Score the heaviest set successfully performed.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes:

10 burpees

20 sit ups