Warm-up Drills
I. 3 rounds of
Row x 1:00
10 x Hollow Rocks
10 x Banded Pull Aparts
II. Dynamics & Mobility
Impact/Focus: Back Squat 3-3-3+ (WEEK 2)
Work through the following sets of Back Squat using the percentage based sets outlined below.
Warm-up Sets
8-10 reps x Air Squat
8-10 reps x Barbell
8-10 reps x <40%
5 x 50%
3 x 60%
Working Sets
3 x 70%
3 x 80%
3+ x 90% (max reps)
Notes: See above image for alllllll the information and program insights needed for the upcoming strength progressions as we lead up to the CrossFit Open.
Post scores to comments.
“Jackie”
For time
Row 1000m
50 x Thrusters (45/35lbs)
30 x Pull-ups
Notes: This is a benchmark WOD. Log and reference scores as necessary to help determine the best scaling protocol and to track personal records.
Post scores to comments.
Back squat: 12 @ 150#
Jackie: 11:41 green band pull ups (yesss!! Making progress with the shoulder)
Back Squats: 180×8
Jackie: 10:30 RX (PR by 25 seconds!)