CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Cat/Cow x 10
Childs Pose x :30
Cobra Pose x :30
Spiderman Lunge Hold (w/reach) x 6/side
2 Rounds
Air/Goblet Squat x 10
Wall Slide x 10
Inchworm into Pushup x 6
Weightlifting
Back Squat (2 x 5, 2 x 4, 2 x 3)
Record final 2 sets
Set 1: @65% x 5
Set 2: @65% x 5
Set 3: @70% x 4
Set 4: @70% x 4
Set 5: @75% x 3
Set 6: @75% x 3
**All percentages based off of your 2-rep**
This should not be incredibly heavy, use today to start getting more comfortable with the movement. Remeber that this is TRAINING, dont always look to grind away with maximal loads.
Push Jerk (2 x 3, 2 x 3, 2 x 3)
Record weight used in final 2 sets
Set 1: @70% x 3
Set 2: @70% x 3
Set 3: @75% x 3
Set 4: @75% x 3
Set 5: @80% x 3
Set 6: @80% x 3
Metcon
Metcon (AMRAP – Reps)
2:00 Work / 1:00 Rest x 4
12/10 Cal Row
12 Kettlebell Swings
Max Pushups
Record total pushups
Focus on accumulating quality pushups. Really want see you push the pace on the tow to give yourself as much time for pushups as possible