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)
