29-09-2017

YiQi – CrossFit

Warm-up

2 Minutes of:

Foam Rolling Quads

then 3 Rounds of:

20 Kettlebell Swings (face level)

10 Goblet Squats

5 KB two-arm Presses

5 Pull-Ups

Mobility

7 min:

“Upper Back” – Thoracic Smash Lacrosse Ball (recommended 2 min)

“Front Rack” – Banded Front Rack Positioning (rec’d 45sec arm)

“Wrists” – Wrist Mobility (rec’d 1 minutes)

“Hips & Ankles” – 14 of Alternating Samson Stretches

Weightlifting

Front Squat (5 sets of 3 reps)

*Record Heaviest Set of 3

Warm-Up Sets:

2 x 6 @ Empty Bar

5 @ 50%

3 @ 60%

1 @ 70% (Test Run)

Working Sets:

1 set @ 75%

1 set @ 80%

3 sets @ 80%- 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes:

6 Pull-ups

9 Push Press

12 Box Jumps
– Weight = 50% of 1RM Push Press

– Finish all 9 Push Press in 1 or 2 sets

Rx – 30kg/20kg

Cool Down

Couch Stretch – 2 Minutes Each Leg

Pigeon Pose – 1 Minutes Each Side