CrossFit Rx – CrossFit
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Warm-up
Warm-up (No Measure)
10 min AMRAP
5 dynamic squat stretch
3 back squats +3 pause back squats (empty bar -build across)
5 hand-release pushups
3 Box Step-ups (each side)
5 deadlifts + 3 power cleans (empty bar – build across)
*have WOD equipment set up by end of the warmup
Warm-up
Warm-up (No Measure)
**2. Strength Prep**
Have athletes build up to 60%+40lbs in 3-4 sets hitting 2-3 reps a set. Weight is only getting heavier so have athletes lighten the load or scale reps down to maintain form.
Strength
Back Squat (5×5)
– 5 sets x 5 reps @ 60%+40lbs (Total) 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *
How to approach the lifts
• If you do not have a 1RM, use this time to find your 1RM.
• Record each set as 1 of your scores for load
• Be prepared to squat 3-5 seconds before the start of the minute so you can get a good amount of rest.
• Weight needs to be comfortably where athletes can complete in 15-30 seconds smoothly. Focus on staying tight, driving through the floor and keep chest high.
If you are unable to complete in the target time frame off the start. Lighten the load to a more obtainable weight for the remaining sets.
Strength
Back Pause Squats (5×2)
– 5 sets x 2 reps
* Complete a set every 90 seconds *
How to approach the lifts
• Set 1: 51% of 1RM. Set 2: 61% of 1RM. Set 3: 68% of 1RM. Set 4: 71% of 1RM. Set 5: 76% of 1RM
• Record each set as 1 of your scores for load
• Be prepared to squat 3-5 seconds before the start of the 1.5 minutes so you can get a good amount of rest.
• Pause should be 2-3 seconds at the bottom. Focus on a controlled descent, tight core and tall torso. Be explosive out of the hole and press up on the bar (DON’T PULL DOWN).
• This is NOT a max lift , but a good comfortable and controlled set. Not trying to reach failure.
Warm-up
Warm-up (No Measure)
**3. Workout Prep**
2 sets
2 Box Jump Overs
1 Deadlift (add weight second set)
1 Strict Handstand Push-up
1 Power Clean
Workout
Metcon (AMRAP – Reps)
12-minute Amrap
8 Box Jump overs (24/20)
8 Deadlifts (185/125)
4 Strict Handstand Push-Ups
4 Power Cleans (185/125)
Scaling Option:
12-minute Amrap
8 Box Step ups and overs (20)
8 Dumbbell Deadlifts (same weight=athletes choice)
4 Dumbbell Push Press
4 Dumbbell Power Cleans
# TARGET SCORE
* Target number of Rounds: 4-5
* Minimum number Rounds before scaling: 3
Accessory
Warm-up (No Measure)
1 min elevated pigeon pose (each side)
1 min foam roll hamstrings (each side)
1 min foam roll calves (each side)
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