CrossFit – Thu, Dec 18
General Warm-up
Back Squat (Back Squat
5-5-5-5-5
5-5-5-5-5
Bike 3:00 slowly for rest between sets.
Perform all sets at 75% of the 5RM you found last week.
The goal is for you to be able to add 5-10lbs to this number every week through the end of the phase.)
Coaches led stretch
10 min Coach led stretch/mobility
Extra Credit (Checkmark)
Make up Day
If you have already taken your rest day, make up the Competitor extra from that day.
OR
If today is your active rest day:
Spend 12:00 working slowly from resting heartrate to 170 BPM minus your ago on any machine or combination of machines
Then
45-90 Minutes on a single machine or jogging keeping your heartrate between 160 BPM minus your age and 180 BPM minus your age
Then
Spend 12:00 working slowly from your working heartrate, down to 140 BPM minus your age on any machine or combination of machines
20 Dead Bugs
20 Glute Bridges, then:
AMRAP 5 minutes
:30 Machine or 100m Run
8 Russian KBS
8 Reverse Lunges