Friday

22
Jul

Friday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

400m Run

20 Alt. Groiners

15 Bootstrappers

10 Alt. Cossack Squats w/ :02 Pause in the bottom

5 Slow Air Squats

10 One and a Quarter Air Squats

15 Squat Jumps

20 Alt. Groiners

Strength

Back Squat (1×1+ @ 95%)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Week 4 of 9

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

60 Back Squats (185/135)|(135/95)*

*Bar comes from the ground. Everytime bar gets dropped, Run 200m. Other Weight Options: (155/105)|(115/75).

**Suggest rep scheme of 5 Sets of 12 or 20-15-10-8-7

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Quads

(No Measure)