Quadratic Formula

22
Aug

Quadratic Formula

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

Near Max set Deficit Push-ups

:30 Single Leg Glute Bridge Hold(:15/side)

:30 DB Goblet Squat Hold

Then build to a moderate Single DB Lateral Box Step-up x 5/side

Weightlifting

Back Squat (3 Wave Sets of 7-5-3 reps every 4:00)

1 – 7 @ 50/5 @ 60/3 @ 70%

2 – add 5-10lbs/wave (i.e. 50% + 5 lbs, 60% + 5 lbs, etc)

3 – add 5-10lbs/wave

Only rest long enough to switch weights each set. Rest the remainder of 4 minute block after set of 3 is complete.

Score will be loading for final set of 3 (70% + 10-20 lbs)

Metcon

Metcon (Time)

3 Rounds:

18/15 Calorie Machine

15 Step Down Box Jumps 24/20″

12 Toes to Bar

9 Goblet Squats @ 50/35% BW