Main – CrossFit
1. If you haven’t done so already, you should stick a pair of socks in your bag so you can have them anytime you need them for rope climbs.
2. Tomorrow we’re going to PR our 2k row. Get prepared mentally and physically to give it your best effort. Hydrate, sleep well, etc.
3. In two weeks, we will be going for squat PRs.
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Weighted Glute Bridge (3×10, HAP, tempo 41×3)
https://www.youtube.com/watch?v=3m75lHgzxpI
Strength
3.1: High Bar Back Squat (1×10 @ 50%)
3.2: High Bar Back Squat (1×8 @ 75%)
3.3: High Bar Back Squat (1×6 @ 80%)
3.4: High Bar Back Squat (1×4 @ 85%)
3.5: High Bar Back Squat (1×2 @ 90%)
3.6: High Bar Back Squat (2×1 @ 100%)
Conditioning
4: Metcon (Time)
6 Rounds:
50 yard sprint
8 burpees AFAP
After Party
5: Metcon (AMRAP – Reps)
Every 20 sec x 4 min: 1 rope climb, legless as able or as high as possible
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