CrossFit – Sat, Jan 3
General Warm-up
AMRAP 15 Minutes in teams of 3 (AMRAP – Rounds and Reps)
5 Synchro Push Ups
5 Synchro Sumo Deadlift High Pulls 95/65lbs
10 Synchro Push Ups
10 Synchro Sumo Deadlift High Pulls 95/65lbs
15 Synchro Push Ups
15 Synchro Sumo Deadlift High Pulls 95/65lbs
20 Synchro Push Ups
20 Synchro Sumo Deadlift High Pulls 95/65lbs
*2 partners work synchro, 1 rests at all times. Partners can rotate in and out as desired.
Feel: Muscle Overload
Pace: Sustain
Target Score: 2+ Rounds
Firebreather: 3+ Rounds
Overhead Squat (Overhead Squat – Positional
Tempo Pause Overhead Squat*
1×1 @ Heavier Than Working Sets
Then
5×3
*Tempo Down, 2 Second Pause, Stand = 1 Rep)
Warm up to a moderate single to get a feel for a good place to start on your sets of 3. All sets should be technique focused before adding weight.
3 Rounds each with a partner
Partner 1: Machine
Partner 2: 4 Inchworms walk outs with 2 Push Ups + 10 Kettlebell Sumo Deadlift High Pulls