Skip to content

01-06-2020

South Slope CrossFit – CrossFit

Strength A

24 Minute Clock

Min 00-12:

–Establish 1RM Back Squat

Reps = 3-2-2-1-1-1

Min 12-24:

–Establish 1RM Bench Press

Reps = 3-2-2-1-1-1

Start @ 70%, Building in Weight

Back Squat 1RM (1×1) (1 x 1)

Record heaviest weight successfully performed in the back squat.

Bench Press, 1RM (1 x 1)

Record heaviest weight successfully Bench Pressed

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

1-2-3-4-5-…Etc

Back Squat 225/155(NTE 70%)

**30 Double Unders Before Every Squat Set**

Mobility

>1 Minute Each Side

–Couch Stretch

–Banded Figure-4

–Banded Baseball Throw Shoulder Stretch

NOT IN CLASS, ADDITIONAL ASSIGNMENTS

Ideal order of assignments:

1: Class

2: Partner Metcon

3: Midline Conditioning / Accessory

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

With Partner, Any Split of Work

40(32) Calorie Ski

20 Sandbag Over Shoulder

RX= 100/70 RX+= 150/100

40(32) Calorie Bike

20 Sandbag Over Shoulder

RX= 100/70 RX+= 150/100

CONDITIONING

Accessory / Midline Conditioning:

10-1 For Quality

–Dumbbell Renegade Row

–Dumbbell Bench Press

**Light weight should be used

**Each arm = 1 Rep. Eg: 10 = 10 Left, 10 Right

Scroll To Top