Turn2CrossFit – CrossFit
#nevermissamonday
Warm-up
Shuttle Run F+B x4
Shuttle Run Side to Side x4
Toy Soldier 5m
Knee Hug 5m
5 Kip Swings (w/band?)
Run 300m
Ski 10 Calories
Bike 10 Calories
10 Box Jumps
10 Push Press
10 Pull-ups (w/band?)
(try and complete within 15 minutes)
Skills
“Operation” Front Squats x8
(With an empty bar, try and stand with your toes in between the rig uprights and perform a squat without the bar touching the uprights.)
This is a crucial awareness as to how far you are letting the bar travel past the balls of your feet while lifting heavy weights. Anything past the balls of your feet will put unnecessary strain at best, and at worst lead to injury.
Front Squat (8 sets of 8 reps)
8 reps in under 30 seconds, followed by 90 second rest.
Start manageable and work up to impossible. Reduce load if you cannot complete 8 reps in 30 seconds
Metcon (Time)
3 Rounds for time:
15 Toes to Bar
15 Box Jump Overs
15 Pull-ups
15 Push Press (95/65)
*15 Minute Time Cap
add one second penalty to your total time for each rep you do not complete.