ANNOUNCEMENTS
– This Saturday, December 3rd @ 11am we will be hosting a Bring-A-Friend/Free Intro Workout. So let’s pack the gym full of people interested in trying CrossFit.
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of “Cindy”
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus: Front Squat (Week 10)
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads use 3-rep Front Squat established on 09.19.2016.
5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)
3 x 3 reps (5-10lbs more than last week)
Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Tabata Something Else”
Tabata x Pull-up
Tabata x Push-up
Tabata x Abmat Sit-up
Tabata x Squat
Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.
Post scores to comments.
“Front Squat 3’s”: 150# (repeat of last week)
“Tabata Something Else”: 48/51/69/130
Sub 45# PP for Push Ups
Front Squat: 3x3x225#.
“Tabata Something Else”: 45 • 58 • 69 • 110.
Front Squats: 90x3x3
Tabata Something Else: 25/38/82/106
Front Squat 3-3-3: 195#x1 (2x)
“Tabata Something Else”: 36/34/74/112