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
Air Squats x 10
2 Rounds
Barbell Good Morning x 6
Barbell Back Squat x 6
Wall Slide x 10
Inchworm into Pushup x 6
Weightlifting
Back Squat (4 x 3 @80%)
Record weight used
This percentage should be based off of your 2-rep from last week.
Take plenty of time between sets. Complete them to the absolute best of your ability.
Push Jerk (4 x 4 @80%)
Record weight used
Same rules apply from the back squat.
Metcon
Metcon (AMRAP – Reps)
Every 2:30 x 5 Sets
8-12 Tempo Deficit Push-ups (:03 Eccentric)
Alt Single Leg V-Ups x 16 (8/Side)
Record total pushups
Quality >>>>>Quantity
Everyone needs to select a challenging pushup variation with as big a range of motion as possible. Deficit will be the go-to for most of you, but still need to be hitting a target every rep.