Workout of the Day: Tuesday, 9.4.18

TaylorSquatSubversus.jpg


We've been pushing conditioning pretty hard for about 12 weeks now, with some great results. The next 8 weeks will be building towards our traditional "Spooky Total" - we'll perform the CrossFit Total -- 1RM Max Back Squat, Strict Press, and Deadlift -- all in the same session during the week of Halloween. Typically we will Squat on Monday, Deadlift on Wednesday, and Press on Fridays. Depending on volume, we will often also squat again on Thursday or Friday to balance intensity and volume. MetCons aren't going anywhere, worry not. Track your reps, set some goals, and let's get strong.
This week we shift for Labor Day- Squat Tuesday, Deadlift Thursday, Press Friday. Don't freak out.

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Bottom Squat Hold x 1 minute
2 Sets:
30' High Knee Lunge + Twist
30' Lateral Lunge
30' Inchworm
30' Duck walk
30' High Knees

STRENGTH/SKILL:
Back Squat
5 sets x 10
-You can build across all sets if it feels good, but working weight should start at 65%+

CONDITIONING:
3 sets for time:
9 DB Thruster (50/35)
8 DB Front Rack Walking Lunge
7 DB Burpee
time cap: 9 minutes

FINISHER:
3 sets:
20 Hollow Rocks
20 Arch Rocks
:20 Handstand Hold

DURABLE

PREP:
Foam Roll Quads x 2 min
2 sets:
10 Air Squats
10 Cossack Squat
10 Yoga Push up
10 Scap Push up
10 Scap Pull up
2 Wall Walks

WORK:
4 Sets:
Chin up x 10
Box Jump x 5
Tough Push up x 10
Handstand Hold x :15-:30

HUSTLE:
Every 3 minutes x 5:
5-10 Pull ups
10 Burpee Box Jumps
10 Medball Thruster Slam
 

Justin McClintock