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Monday, Jan. 2 CrossFit Workout of the Day

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Mobility: Another cycle, and another chance for us gain strength and break PRs. These can’t happen unless you supplement your lifts with mobility drills. Here are 6 handy drills to have in your back pocket to prep for those deep squats.

Warm up
6 minutes:
10 good mornings
10 squats
10 supermans

Strength
Back squat

Performance
10RM
Then, 10RM – 5% x 10
10RM – 10% x 10

Start at roughly 70-75% for your 10RM. We’ll look to increase weight 5-10# each week for the next 3 weeks.

Fitness: 3×10, across

Conditioning
Performance
For time:
30 overhead squats (75/55)
15 handstand push ups
20 overhead squats
12 handstand push ups
10 overhead squats
9 handstand push ups

Fitness
For time:
30 front squats
15 strict press
20 front squats
12 strict press
10 front squats
9 strict press

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