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07/26/2020

25
Jul

07/26/2020

CFT – CrossFit

Warm-Up/Pre-Training

Warm-Up

3 Sets:

1:00 Bike

10 Reverse Lunges/Leg

30s Side Plank/Side

-Move from one movement to the next. Increase your pace slightly each round.

Weightlifting

Tempo Back Squat (4×5)

Every 2:30 Minutes For 10:00 Minutes (4 Sets):

3s Descent

3s Pause

Explode Up

“Tension and Tempo”

This is the perfect time for us to really build on your motor control patterns. Its been a while since many of us have had a barbell on our back. We know you’ve been patient, and we’re going to build your strength back up here.

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 Minute AMRAP:

10 Hang Power Cleans 115/85

30 Double-Unders

Complete as many rounds and reps as possible in the 10:00 minutes of provided time. We know that time is fixed in this workout so we should focus on what we can maintain and sustain throughout.

Movement Options.

Hang Power Cleans→Lower Weight

Double-Unders→Single-Unders→Lateral Jumps