Monday 4-16-18
CrossFit Reaction – CrossFit
Warm-up
Minutes 0-10
Warm-up (No Measure)
i. 200m Run
ii. 2 minutes Couch Stretch (L/R)
iii. Banded Squat Routine
2 rounds of:
– 8 lateral steps (L/R)
– 8 front/back steps
– 8 leg raises (L/R)
Weightlifting
Minutes 15-40
Back Squat (5-5-5-5-5)
Every 2:00 for 10:00, complete 5 back squts, climbing to challenging set.
Suggested progression, based off 1RM
1x 5 @ 50%
1×5 @ 60%
1×5 @ 70%
1 x5 @ 80%
1×5 @ 85%
Back Squat (3-3-3-3-3)
Then complete 5 sets of 3-count pause squats (pause for 3 seconds at the bottom). MAINTAIN TENSION AT THE BOTTOM. Very important.
Conditioning
Minutes 40-55
Metcon (Time)
For time:
45-30-15
Wall Ball (20/14)
30-20-10
Pull-up
*Time Cap 12 Minutes
Accessory Work
Metcon (No Measure)
Warm down:
i. Walk/bike 2 minutes
ii. 2 minute pigeon (L/R)
iii. 30s on/ 30s off side plank for 6 minutes