The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
This is the old-school CrossFit Warm up. I know some athletes that would do this at least 3 days a week as soon as they got into the gym. They got pretty good.
Scale reps and movements as needed.
Strength: Back Squat / USSR KBs
8 x 65%
5 x 75%
3 x 85%
3 x 90%
If you're feeling good you can continue and try to hit a new 3RM. If not - its cool just build to a heavy triple (90% is certainly considered a "heavy triple")
SUPERSET each set with; 15-20 Heavy Russian KB Swings. Go heavy go here - some ladies might consider trying the 70lb! These swings might actually help you if you're doing them right. Get a good hip hinge and explode. Squeeze glutes at the top!
21-15-9 For time:
DB Thrusters (50s/35s)
Muscle Ups (scale: 12-9-6 Burpee C2B)
Time cap: 12:00
Extra Credit: GHD Situps
5 x 6-25
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