Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy bike
3 Elbow to Floor stretch (each side)
5 Dynamic Squat Stretch
3 back squats + 3 pause squats (empty bar – build across)
5 Abmat situps
5 alt. V-ups (each side)
Warm-up (No Measure)
**2. Strength Prep**
Have athletes build up to 60%+50lbs 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 (Back Squat – 5 sets x 5 reps @ 60%+50lbs (Total) 1)
Strength – Back Squat (5×1)
Back Pause Squats
– 5 sets x 1 reps
* Complete a set every 90 seconds *
• Set 1: 62%, Set 2: 68%, Set 3: 75%, Set 4: 80%, Set 5: 85
• Record each set as 1 of your scores for load
• Pause should be 2-3 seconds at the bottom. 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**
1 set
3 V-ups
3 Burpee to Bar
3 Knee to elbows + 2 Toes to Bar
Metcon – Metcon (Time)
For Time:
40 Toes to Bar
50 Burpees to 6-inch target
40 Toes to Bar
Scaling Option
For Time:
40 Abmat Sit Ups
50 Up Downs
40 Alternating V-Ups
TARGET SCORE
Target time: 8-10 minutes
Time cap: 15 minutes
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