3/18/19

Announcements

THE 2019 OPEN T-shirt and Tanks are LIVE!

http://www.legacyprintstudio.com/shop/pre-sales/5lcf/

Orders MUST be placed by March 26th, so if you want one, order soon!

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
prayer plyo

10 single arm DB shoulder press

Weightlifting

If you are doing 19.4 today, skip this strength work until after you complete the workout.

Paused Front Squat (Accumulate 1 minute in the bottom of your squat)

Use 40% of your 1RM. If unable to do this safely in a front rack, do it in a back squat. You should use a weight you can achieve a minimum of 20 seconds at a time. Up in weight from the last two weeks

Thruster (6 rep max)

Athletes: Mechanics, then consistency, then load.

Working on both cycling thrusters and on heavier weights

Metcon

Chest to Bar Fran (Time)

21-15-9

Thrusters 95/65

Chest to bar pull ups

Compensation

Locust

Down Dog

Laying Twist

Pigeon