12 Sep CrossFit WOD, September 13, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Weightlifting
Strength Prep**
20 Minutes to Find a 1RM
After Warm Up, athletes should aim to start around 60%.
20 Minutes to Find a 1RM
After Warm Up, athletes should aim to start around 60%.
Back Squat (Weight)
Back Squat:
– MAX OUT DAY!
* Rest a little longer than normal between sets when you reach heavier weights *
– MAX OUT DAY!
* Rest a little longer than normal between sets when you reach heavier weights *
Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace and weights jumps when you reach around 80-85%.
– Try and reach a Max in 6-8 working sets (not including light warm up sets)
Workout Prep
Workout Prep**
2 Rounds
10 Sec. Assault Bike (Workout Pace)
2 Burpee Box Jump Overs
* Hop right back on the bike and get it moving *
2 Rounds
10 Sec. Assault Bike (Workout Pace)
2 Burpee Box Jump Overs
* Hop right back on the bike and get it moving *
Metcon
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
10/8 Calorie Assault Bike
10 Burpee Box Jump-overs (24/20)
10/8 Calorie Assault Bike
10 Burpee Box Jump-overs (24/20)
Target number of Rounds: 4 rounds +
30 sec easy bike
3 World’s Greatest Stretch (each side)
5 Down Dog/Seal Pose Transitions
3 Box Step-ups (each side)
5 Back Squats (empty bar – begin to build for strength)