CrossFit – Wed, Jan 21
General Warm-up
Each round for time (4 Rounds for reps)
From 0-4:00
15/10 Calorie Air Bike
From 4:00-8:00
12/9 Calorie C2 Bike
From 8:00-12:00
15/10 Calorie Air Bike
From 12:00-16:00
12/9 Calorie C2 Bike
Air bike = Echo or Assault
Feel: Gas
Pace: Send
Target Score: <:30 per effort
Firebreather Score: <:20 per effort
Overhead Squat (Every 2:00 for 10 Sets
1 Overhead Squat
1 Overhead Squat
Sets 1-3: Build from smooth to heavy
Sets 4-7: AHAP
Sets 8-10: Back down from heavy to smooth
)
The trick to making those middle sets AHAP is practicing bracing and borderline tempo control during the first 3 sets. Remind yourself how to do that on the way down as well.
Flush on an echo bike for rest
8 minute machine
Every 2:00 alternate between performing 10 Walking Lunge Steps or 10 Air Squats