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Monday, April 10th Crossfit Workout of the Day

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Mobility: It’s frustrating when your mobility is holding you back from tapping into your full strength potential. Spending a few minutes a day working on the sticky spots in your forearms, triceps, and lats can make a significant difference in your front rack.

Warm up
6 minutes:
10 good mornings
10 banded lateral walks
10 hollow rocks
10 squats

Strength

FRONT SQUAT

Performance:
Every 2 minutes for 20 minutes
Front squat x 1 @ 90%

Fitness:
Every 2 minutes for 20 minutes
Front squat x 1, across (heavier than week 3)

Conditioning

Performance:
15-12-9-6-3 reps for time
Power cleans (155/105)
Burpee pull ups

Fitness:
15-12-9-6-3 reps for time
Hang power cleans
Burpees
Ring rows

12 minute time cap

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