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Five Lakes CrossFit – CrossFit
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
10 single arm DB shoulder press
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
Chest to Bar Fran (Time)
Chest to bar pull ups