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 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)
2s pause at bottom
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.
Metcon (No Measure)
20 Russian Twists w/ light weight
:20 Superman Hold