05 Feb CrossFit WOD, February 6, 2020
Posted at 20:00h
in Work out of the day
Thursday February 6
Warm-up
Strength
Front Box Squat (Weight)
Build to a heavy set of 5 in 6 sets. Rest 2:00
– use a parallel box
– Goal: Build to a heavy set of 5 in 6 sets roughly 80% of 1RM FRONT SQUAT
– use a parallel box
– Goal: Build to a heavy set of 5 in 6 sets roughly 80% of 1RM FRONT SQUAT
Metcon
BP Benchmark #2 (AMRAP – Rounds and Reps)
AMRAP 8:
15 Deadlifts (225, 155)
30 Air Squats
– Goal: Pace this like an open workout breaking deadlifts early. Deadlift weight should be moderate – at least 5 reps per set.
Rx+: (20 Alternating Pistols)
L3: (185, 125)
L2: (155, 105)
L1: (135, 95)
15 Deadlifts (225, 155)
30 Air Squats
– Goal: Pace this like an open workout breaking deadlifts early. Deadlift weight should be moderate – at least 5 reps per set.
Rx+: (20 Alternating Pistols)
L3: (185, 125)
L2: (155, 105)
L1: (135, 95)
Extra Credit
Banded Glute Bridge: 4 x 10. Rest 60s.
2 Rounds of:
6 Romanian Deadlifts
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Foam roll adductors x 30s each
Then,
5 Rollover + Split Stretch
10 Lateral Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Then,
Review the Front Box Squat