Friday CrossFit

The week went by so fast. Guess that’s what happens when you end up being so busy!

Who will be here today? Bob, Jeff, Nikki, Lacey, Heather, Grace, and me.
I was close…Bob, Jeff, Nikki, Lacey, Reanna, and me.

Front Squat Warm-Up
On an air bike or rower, complete 5 intervals of: (bike)
0:50 easy
0:10 hard

2 rounds
Kettlebell Front Rack Warm-Up
5/5 half kneeling windmills (8lb db)
5/5 arm bar with press (8lb db)
5/5 quadruped rotations
5/5 half kneeling halos (8lb db)

15 Squat Therapy squats
Use a 31×3 tempo for all reps (no weight)
*0:03 down, 0:01 bottom, fast up and a 0:03 top

Front Squat Build-Up
3 reps of the following: (8lb db set)
1 slow front squat + 1 pause front squat + 1 front squat , empty barbell

4 sets of 1 pause squat + 1 front squat increasing load each set 8 lb db set)

Workout
Every 2:00 for 10:00 (5 sets)
1 paused front squat + 1 front squat (5 +5 with 8lb db set)

Notes
use dumbbells for same movements

Transition
reduce weight for part 2
move all barbells from racks to floor

Workout Part 2
For time 6:14
42 sit-ups (20 abmat couch sit-ups)
21 front squats (8lb db set)
30 sit-ups (20 abmat couch sit-ups)
15 front squats (8lb db set)
18 sit-ups (9 abmat couch sit ups)
9 front squats (8lb db set)

*sit-ups reduce reps if volume is excessive, 31, 20, 9
*use dumbbells for front squat

Accessory Work & Recovery
1:00/1:00 foam roll quads
1:00/1:00 foam roll glutes

Great workout for a Friday. Have a great weekend everyone!

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