Monday 4-15-19


Level- 1 Seminar April 20th-21st; ALL Classes will be off-site!

CrossFit Reaction – CrossFit


Squat Warm-Up (No Measure)

i. AMRAP 5:00:

:30 row/bike/ski

:30 Hollow Hold

:30 Reverse Lunge w/ light DB

ii. 2 sets:

– 5 Empty bar Good Mornings

– 5 Ring Rows with big squeeze at top

:15 passive Hang (let the lats lengthen out)


A.: Tempo Front Squat (3-3-3-3-3)


3s down

2s pause at bottom

1s up

2s rest at top
Final Week of this cycle.

Add 5lbs from last week

All sets at same weight.

The only thing that matters is the tempo! Faster and heavier=opportunity loss


B: Metcon (Weight)

B1 Box Step-up 4×8(8 Reps per leg)

B2 Single Leg Glute Bridge Hold 20-30 secs each leg

Rest 20 secs between B1 and B2

Rest 2 Minutes between each sets.

Accessory Work

Metcon (No Measure)

3-5 sets:

20 Russian Twists w/ light weight

:20 Superman Hold

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