Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Press 5-5-5+ (WEEK 1)
Work through the following sets of Back Squat using the percentage based sets outlined below.
Example Warm-up Sets
8-10 reps x PVC or light Dumbbells
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%
Working Sets
5 x 65%
5 x 75%
5+ x 85% (max reps)
Notes: See above image for math-ing/program insights needed for the upcoming strength progressions as we lead up to the CrossFit Open. Download companion apps like a boss.
Post scores to comments.
“Dinosorus Chorus”
Complete for time vs. a 14:00 Time Cap
6 x Pull-ups
60 x Hollow Rocks
9 x Pull-ups
30 x Abmat Sit-ups
12 x Pull-ups
60 x Mountain Climbers (2ct.)
15 x Pull-ups
60 x Hollow Rocks
18 x Pull-ups
30 x Abmat Sit-ups
21 x Pull-ups
60 x Mountain Climbers (2ct.)
Notes: Scaled volume for Pulling Gymnastics Movements will be 3-5-7-9-12-15 reps respectively. Optional Cooldown Run.
Post scores to comments.
Skill Development
3 Rounds for Quality of
15 x Back Extensions
:30 x Cumulative L-sit Hold
Press:
55×5
Dinosorus Chorus:
scaled 3 rounds + 9 PU/ 7 Hollow Rocks