201005

4
Oct

201005

CF Barbending – CrossFit

Warm-up

Agile 8 (No Measure)

1- IT band roll

2- glute roll

3- adductor roll

4-rollover into v- sit *10

5- hip circles by 5 R/L

6- mini samson stretch*20

7-frog jumps *10

8- static hip flexor stretch 3*10 sec per leg

Weightlifting

Back Squat (1 x 20 @ or around 50%)

Week 1: 20-rep Squat Challenge

For 6 weeks, every Monday we’ll try to find our 20-rep back squat max. For week 1, find a starting weight where you’re able to complete 20 reps (if uncertain, try 50% of 1RM). Each week we will increase by 5-10 pounds. If unsuccessful, re-try the weight the next week. If failed 2 weeks in a row, decrease weight by 10 pounds the next week. Perform warm-up sets before attempting the 20 reps.

Metcon

Metcon (AMRAP – Reps)

5 rounds:

2 min: 200m Row or 10 cal bike + Max Wall Balls 20/14

2 min: Rest

*score WB reps only*
Perf. – 14/10