7/12/19

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

Strength

Take your time and get a solid warm up.

Once you begin your set, complete the reps as fast as possible. The goal is to add 2 reps each time we squat. If you are unable to complete your reps consecutively, make note of it. Either adjust your weight down, or aim to complete the number again next time.

Back Squat (20 reps @75% ish*)

It’s time. Belt up if needed from here on out.

*You may adjust your weight up or down 5% throughout this cycle if necessary.

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
sub 8 minute time goal

Accessory Work

Core:

Using Rower seat:

Accumulate 50 roll outs (hands on seat( and 50 pike ups (feet on seat)

Compensation

Archer

Dying Warrior

Forward Fold

Pigeon

Down Dog