1/10/19

Five Lakes CrossFit – CrossFit

Warm-up

Deadlift warm up (No Measure)

10 Leg Swings

5 Single Leg Shoulder Bridge

10 Toe touches

5 Sun Salutation/Dive Bomber/Inch Worms

10 Reverse Lunge + Reach

10 Leg Kick to Opposite Hand

w/ barbell:

6 Good mornings with narrow stance toes in

6 Good mornings with wide stance and toes slightly out
single leg or stagger stance good mornings x 5 each leg

Strength

Deadlift (4×2 @ 90% 1RM)

New athletes – work on lighter, immaculate sets of 5 reps at a time. At least 5 sets, but no more than 8.

Metcon

Metcon (Time)

Teams of 2 or 3:

200ft sandbag carry 200/150

100 Ball Slams 35/25

80 Dumbell Deadlifts 55s/45s

60 DB Lunges 55s/45s

40 Strict Pull Ups

20 Sandbag Over shoulder 150/100
Note differing weights on the sandbag – med balls and slam balls can be used here instead for lighter weight options.

Compensation

Forward Fold

Down Dog

Pigeon

Scorpion

Archer