1/14/19

Five Lakes CrossFit – CrossFit

Warm-up

Front/Back Squat Warm Up (No Measure)

15 Air Squats w/ band + 2s hold in bottom

10 Twisting Lunges

10 Quadruped Extension/Rotation (each side)

20s per side Spiderman Lunge hold

10 Back or Front Squats w/ Barbell

20-30sec Front Rack Mobilization or Back Squat Hold

Weightlifting

Back Squat (5 @3111)

Build to a heavy set of 5 with @3111 tempo.

Athletes: Mechanics, then consistency, then load. Make sure your air squat is solid before adding a barbell.

Metcon

Metcon (4 Rounds for reps)

4 rounds

3 minute AMRAP

3 hang DB C&J’s L 50/35

3 hang DB C&J’s R 50/35

6 Push Ups

12 DB Front Squats

Rest 1 minute between rounds
first scale load on DB and Push up. Air squats instead of front squats as scaling option.

Compensation

Scorpion

Pigeon

Laying Twist

Couch Stretch