Wednesday Start at CrossFit

Look in the mirror, that’s your competition!

  GENERAL WARM-UP (~10:00)

2 Rounds
Odd Squat Series:
Heels at shoulder width
1 Toes forward
1 Toes pointed out excessively
1 Toes pointed inward

Heels wide
1 Toes forward
1 Toes outward excessively
1 Toes pointed inward

Feet together
1 Toes forward
1 Toes out
1 Toes in

Staggered Stance
1/1 Toes forward (keep heels down)
1/1 Toes out

Then, 2 Rounds
0:45/0:45 Single leg glute bridge
0:30 L-hang (or tuck hang) or 20 pike compressions

SKILL AND BUILD UP (~8:00)

Front Squat Prep (~3:00)
20 Front Rack “in and outs”
5 Paused front squats (0:03 pause)
5 Front squats

Build-Up (~5:00)
Review how to take the bar out of the rack and put it back in the rack correctly.
Review how to bail/fail with the weight safely (Ensure athletes step far enough away from racks and space is clutter-free).
5 Front Squats, light
Notes Take care of any final workout prep during this time.
See attached front squat scaling options video for assistance choosing options for different athletes’ needs.

STRENGTH/POWER
FRONT SQUAT – WEIGHTLIFTING

In 20:00 Find a 2 rep max front squat
Notes The goal is to find a 2 rep max for the day on the front squat.

Build-up quickly for the first 10:00 to challenging loads.
When loads become challenging rest 2:00-3:00 between sets.
Strive for 3 challenging sets during this timeframe.

Set 1
x
x

Set 2

Set 3

Set 4

Set 5

Set 6  110#

PR for me today!!

Feb 3 – PR was 65# 2 reps and 70# 1 rep

MOVEMENT AND EQUIPMENT OPTIONS

Minimal Equipment Options
Dumbbells Available
Every 3:00 for 15:00 (5 sets)
0:40 Max rep dumbbell front squats
*If heavy enough dumbbells are available consider doing the 2RM in 20:00.

Bodyweight Only
5 Rounds for Quality
10 Pistols, alternating
20 Supermans
0:30/0:30 Side plank

ACCESSORY WORK (~12:00)

3 Rounds NOT for time
15 Banded Russian kettlebell swings
0:30 Rest
15 Banded good mornings
1:30 Rest

Notes Use a load and band tension combination on the swings that allow for 15 reps to be completed with a moderate effort.
Use the same band for the good mornings that were used for the swings.

Movement Options
Banded Russian Kettlebell Swings *Remove the band *Use a dumbbell or bag as needed.
Banded Good Mornings *Use a light to moderate band tension. *Use plate, light dumbbell, bag or empty barbell as needed.

Good workout today. I’m sure I’ll be sore tonight but for now it’s all good.
See you tomorrow!

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