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 (1RM)
Build to a heavy set of 1.
Athletes: Mechanics, then consistency, then load. Make sure your squat is solid in positioning before adding load.
Metcon
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
Scale to complete in less than 20 minutes
CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders
*40 minute time cap
scale to complete in 20 minutes or less
Compensation
Pigeon
Down Dog/Up Dog
Laying Twist
Couch Stretch