5 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

8 Scapula Push Ups

8 Banded Pull Aparts

20 Second Bent Knee Hollow Rock Hold

6 reverse lunges (per leg)

Weightlifting

Back Squats –

3×5 @ tempo of 2 sec lower; 1 sec pause; explode up; 1 sec pause at top

Rest 2 minutes between sets

Then

2×5 @ 90% of heaviest set of 5 w/ no tempo

Rest 2 minutes between sets

Back Squat (5-5-5)

Build to a heavy 5 rep tempo back squat

Back Squat (5-5)

90% of heaviest tempo set.

No tempo for these

Metcon

3 Rounds

50m Farmers Carry 70/53 Teens: 53/35

300m run

50m KB Front Rack Carry 70/53 Teens: 53/35

1 Minute Max Effort Double unders

Metcon (Time)

3 Rounds

50m Farmers Carry 70/53 Teens: 53/35

300m run

50m KB Front Rack Carry 70/53 Teens: 53/35

1 Minute Max Effort Double unders

Mobility

Cool Down – 5 min slow spin on bike/rower/ or walk

then

accumulate 2 min of each:

Thread the needle

Couch stretch

Pigeon pose

Double-Unders (max effort)

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