01.19.2015

Child & Family Services March 20th 2015

Warm-up Drills
I. Run 2:00 (Indoors)
II. 4 Rounds of (2R/2L)
5 x KB Suitcase Deadlift (24/16kg)
5 x 1-arm KB Swings (24/16kg)
5 x 1-arm KB Push Press (24/16kg)
III. Mobility

Impact/Focus: Back Squat 5-5-5+
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes: Use last weeks CrossFit Total Back Squat 1RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

“Helen”
3 Rounds for time
Run 400m
21 x ‘American’ KB Swings (24/16kg)
12 x Pull-ups

Post times to comments.

Skill Development
If time permits work through Handstand progressions for 5-10:00
Examples include: Walking, Balancing, Kick-ups, etc.

Get creative, challenge skill sets, and build confidence during inversion. Get some, freaks.