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TUESDAY

CrossFit 5000 – CrossFit

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Warm-up

300 Mountain Climbers

or

2rds of:

20 Mountain Climbers

8 Squat thrusts

20 Punt kicks

Note: 300 Mountain Climbers is a joke

Mobility

2 rds of:

Bodyweight or KB/DB Windmills x 8 per side

Single leg Pike Pulses x 30 per side

Skill

3 rounds (rest 30-45 sec b/t exercises)

Inchworm Sidewalks x 5/direction

**hold 3 sec hollow each rep

Side plank on Hand x 10-15 sec/side

Extended Crab Hold x 10-15 sec

PRE-HAB/RE-HAB

3 Rounds for quality:

-Reverse Nordics x 10 reps*

-Copenhagen x 5 per side*

-Hip Flexor Tilt x 5 Reps per side

-:90 Hurdler Stretch per side

Check video for progressions

Front Squat

1) Front Squat

3 sets 2 reps @ 90%

2) Snatch

1 set of 1.1 @ 75%

1 set of 1.1 @ 80%

3 sets of 1 rep @ 85%

1 set of 1 rep @ 80%

3) Push or Split Jerk

2 reps @ 75%

2 reps @ 80%

3 sets of 1 rep @ 85%

Conditioning

Again we have a chance to be creative and work on our Squats:

Every 2 minutes for 10 minutes:

3-10 Odd-Object Bear hug Squat

Metcon (3 Rounds for reps)

Equipment WOD
3mins ON:2 mins OFF

5 – Goblet/Front Rack Lunge, Lunge, Squat

6 Lateral Burpees over the Object

Metcon (3 Rounds for reps)

No Equipment WOD
3mins ON:2 mins OFF

5 – Odd-Object Bear hug Lunge, Lunge, Squat

6 Lateral Burpees over the Object