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Monday, May 1 CrossFit Workout of the Day

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As we head into summer, my goal with this new cycle is to help you guys shed some extra body fat that may have accumulated over the winter while still getting stronger. I know we all want to be strong and healthy, but there’s no shame in wanting to look hot at the beach, right? Back squats are back on Mondays, yay! Expect high volume and intensity. Tuesdays will alternate between clean & snatch complex work, and we’ll hit strict press on Wednesdays. Fridays will alternate gymnastics work and overhead squat. Conditioning will continue to be high intensity and constantly varied.

— Coach Jenna

Mobility: New cycle means we can add weight to those PRs! But, if you’re still struggling with squatting because of poor mobility, this can also be a chance for you to work on it! A common problem for squatting comes from poor ankle mobility. See how it’s affecting your squat and how you can fix it.

Warm up
5 minutes:
10 alternating groiners
10 squats
10 supermans
10 banded side steps

Strength
BACK SQUAT
Every 2 minutes for 16 minutes (8 sets)
Set 1: 2 reps
Set 2: 4 reps
Set 3: 6 reps
Set 4: 8 reps
Set 5: 2 reps
Set 6: 4 reps
Set 7: 6 reps
Set 8: 8 reps

All sets at 70%

Conditioning
Performance
21-15-9-6-3 reps for time:
Sumo deadlift high pull (115/75)
Burpees over bar

Fitness
21-15-9-6-3 reps for time:
KB sdhp
Burpees

*10-minute time cap

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