CrossFit Love – CrossFit
Are you just involved, or are you committed to reaching your health and fitness goals? There is a difference.
THE FUTURE IS JUST A WHOLE STRING OF NOWS (No Measure)
:45 Foam Roll – Quads R/L
:30 Bottom Squat Hold – Relaxed – Hold on to post if needed
3 Spiderman Stretch w 5s hold – Back Knee Stays Up – Plank Pos.
Band Walk x Down and Back x 2
-Down and Back (FWD)
-Down and Back (Backwards)
Empty Barbell Tempo Squat x 2
–10 Second Negative (ELBOWS ELBOWS ELBOWS UP)
–10 Second Bottom Hold
–10 Second Ascend
Bridges with hamstring walk out x 5
–Bridge, then walk one heel out at a time until knees are nearly straight
–keeping bottom from touching the ground
–walk heels back in to start position
KB Squat Press outs x 8
Front Squat (ESTABLISH 10 RM)
15-20 minutes to establish a 10 RM
-No more than 3 full sets of 10.
-Warm up sets should be in 5-8 rep range.
RECTUS FEMORIS? I thought you asked if I wanted more porridge?! (Weight)
2 Rounds NFT
8 Lateral Lunges with DB/KB in Goblet Pos.
—Start with feet together
—Big lateral step while keeping both feet flat
—Reach back with the hips, torso lean is encouraged
—All on R, then all on L
6 DBL KB Fr. Rack Box Step Ups
–6 on R, then 6 on L
Score is weight for step ups
The PIGS are in the frying pan. The CHICKENS are just involved. (Time)
9 Minute Cap
KB Swings @ 60/40
Squat cleans @ 95/65
RX + = 155/105