Workout of the Day: Monday, 10.16.17

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WORKOUT OF THE DAY:

This is the last heavy week before we test the CrossFit Total! Get ready to go HEAVY this week-- and to listen to your coaches. You should end feeling like there is probably more you could do-- 1 more rep, 5 more pounds-- but we will purposely stop a little short. The heaviest lifts should be a 9-9.5/10 effort. Looking forward to seeing some big numbers on the board.

MOVEMENT PREP:

Prone Single-Leg Banded Hamstring Curl x 20/leg
Pigeon Pose x 1min/side
2 rounds:
10 Cat/Cow
10 Yoga Push-up
10 Pause Jump Squat
10 Cossack Squat
10 Thoracic Rotation in Squat
5 Inchworm

then: 20 burpees

STRENGTH:
Back Squat x 5-3-1-5-3-1

5 @ 75-80%
3 @ 80-85%
1 @ 85-90%
5 @ 78-83%
3 @ 83-87%
1 @ 88-95%

-Second wave should be heavier than 1st wave
-Percentages are a suggestion. Challenge yourself here. This shouldn't be an all-out single, but seriously heavy.

CONDITIONING:
Every 3min x 4 rounds
90 sec AMRAP:
Row 250/175 meters
AMRAP Wall Ball (11'/10', 20/14#)
Rest 90 seconds

Score is total wall balls across 4 rounds.

OPTIONAL FINISHER:
3 Negative Muscle-up
7/side Weighted Single Leg Glute Bridge
7/side Banded SL RDL

Justin McClintock