Turn2CrossFit – CrossFit
Warm-up
500m Row
10m Inch Worm
5 Sumo Squats
10m Lateral Lunge
5 Sumo Squats
then-
10 Knee Tucks
5 Pause Back Squats
10 Toes to Bar
5 Back Squats (Build in weight)
Back Squat
Take 20 minutes to build to heavy, 1 rep max Back Squat. Use 5-4-3-2-1-1-1-1 as a rep scheme to build to heavy. Set yourself up to PR. Once you reach a heavy challenging weight, with some left in the tank, load up the bar with 110% of your 1 rep max. Walk out with the weight on your back for 10 seconds and then RE-RACK the bar. After resting the appropriate time, go for your new 1 rep max or PR weight.
“Coconut” (AMRAP – Reps)
6 Minute AMRAP:
90/70 Cal Row
Max Toes to Bar
-Rest 2 Minutes
“Bring Sally Up”
Back Squats 75/55
Rx+= 135/95
Score= Toes to Bar
“Bring Sally Up” (Weight)
Back Squats 135/95
This can be scaled with air squats, goblet squats, or a lighter barbell. Prioritize full depth in the squat with heels down. ALL reps must be completed to the call of “UP” and “DOWN” of the song. Rx can be marked only when all reps are completed.