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


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.


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

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


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


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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