CrossFit – Tue, Jul 21
General Warm-up
Back Squat (“Back Squat
7 reps @ 70% 1RM
5 reps @ 75% 1RM
3 reps @ 80% 1RM
1 rep @ 85% 1RM
1 max rep set at 85-90%
7 reps @ 70% 1RM
5 reps @ 75% 1RM
3 reps @ 80% 1RM
1 rep @ 85% 1RM
1 max rep set at 85-90%
Slowly bike 1,000m between sets for rest
Goal is 3-8 reps in your max rep set. Adjust weight accordingly.”)
EMOM 12:00 – Alternate (6 Rounds for reps)
1 – Echo Bike Calories in :30
2 – Unbroken Wallballs in :30
WB: 20/14lbs to 10ft
Athlete Notes: We’re looking for the bike effort to be high enough that the wallballs are challenging to hold on to for the duration.
More slightly rude Misfit-esque back squat “accessory” work. Another nudge to make sure there’s a real cool down.
WB score (6 Rounds for reps)
3 Rounds
1:30 Machine
10 Russian Kettlebell Swings
10 Squats