CrossFit – Mon, Oct 19
Warm-up
Front Squat (Every 4:00 x 5 Sets
5 Front Squats @ 65-70%
+
2/2 Turkish Get-Ups)
5 Front Squats @ 65-70%
+
2/2 Turkish Get-Ups)
Loading Notes: Front Squat: % of 1RM Front Squat @ 31×1 Tempo
Turkish Get-Up: Choice On Load, Complete 2 on one side, then 2 on the other side
PRVN Reset
Accessory Finisher (Checkmark)
For Quality
3 Sets:
10 Dual Dumbbell Toes Elevated Romanian Deadlift
20 Alternating Landmine Trunk Rotation
1:00 Weighted Plank
General Warm-Up
2:00 Cardio Choice
–
2 Sets
10 Cossack Squats
5/5 Pendulum Lunges
20 Alt V-Ups
:20 Extended Plank Reverse Bridge
:30 Bottom of Squat Hold (knees out, chest tall, elbows inside the knees)
–
Specific Barbell Prep
2 Sets w/ Empty Barbell:
5 Barbell Good Mornings
:30 Behind the Neck Elbow Punch Throughs
5 Front Squats @ 20×1 Tempo (elbows high out of the bottom)
–
Then Build:
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-65%
–
Specific Turkish Get-Up Prep
1 Set:
5/5 Kettlebell Windmills @ Light Load
2/2 Turkish Get-Ups @ Light Load (break it into positions; roll to elbow, post the hand, bridge the hips, sweep the leg)
1/1 Turkish Get-Up @ Working Load (eyes on the bell until standing, stack the shoulder on every step)