Finally Friday – CrossFit

Again, the week seemed to fly by. Where is the time going?
What type of workout will we have today?

General Warm-Up
2 Rounds
150m run (bike)
30ft spiderman lunge walk
30ft lateral lunge walk
10 pass throughs
0:45 squat with hand reaches

Skill and Build Up
Overhead Squat Progression
5 waiter carry 1/2 overhead squat
5 waiter carry overhead squat
8 overhead squats
*use PVC pipe

4 Sets (naked barbell; 2.5 lb plates; 5 lb plates; 7.5 lbs)
3 overhead squats
build to loads slightly below the first intended work set weight of the day

Strength & Power
Overhead squat – conditioning
Every 3:00 for 15:00 (5 sets)
5 overhead squats (35 lbs, 35 lbs, 40 lbs, 45 lbs, 45 lbs)

all sets should be challenging but the starting load should allow for an increase on the first 2-3 sets

Transition and Prep
Conditioning Prep
10 beat swings
5 broad jumps
5 knee raises
5 box jumps, low height
3-5 toes to bar
3-5 box jumps, medium height

Workout
7:00 AMRAP (5 rounds)
7 toes to bar (toes to object – even those these toes will NEVER reach an object – can’t even get my butt off the floor)
7 box jumps (16″ box step-ups – someday I’ll get the guts to actually try to JUMP on the box – every time I think I’ll try, I look at the box and then am afraid to jump as I’m sure I’ll hit the side and never make it to the top. Oh well, someday…)

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