30-06-2017

YiQi – CrossFit

Warm-up

With a PVC pipe: 2 rounds

10 pass through

10 good morning

10 overhead squat

With a band: 2 rounds

10 pass through (actively pull the band apart)

10 good morning (around the neck and feet)

10 overhead squat (actively pull the band apart)

With an empty barbell: 1 round

10 good morning

10 overhead squat

Mobility:

Hamstring Stretch with a band

Weightlifting

Deadlift (5×5)

Warm-up sets:

1×10 @empty bar

1×5 @35%1RM

1×5 @50%1RM

Start the first set at 65%1RM and work toward 85+%1RM

Score the heaviest set

Metcon

Metcon (Time)

21-15-9

Toe to bar

Burpee Box jump (24″/20″)