CFT – CrossFit
30s Mini-Band Glute Bridge+10 Hip Thrust
30s Hollow Body Hold
30s Pigeon Stretch/Side
Tempo Back Squat (4×4)
Every 2:30 Minutes For 10:00 Minutes (4 Sets):
5 Tempo Back Squat
We have decreased the reps by 1 this week. Although its only 1 rep, this should allow you to push a heavier load (technique maintained). Increase weight over the 4 sets. Stay strict with the tempo.
21 Wall Balls 20/14
15 Hang Power Cleans 135/95
9 Burpee Bar-Hops
Wall Balls→Reduce Weight→Squats
Hang Power Cleans→Reduce Weight
Burpee Bar-Hops→Burpees→Partial Burpees
This 3 round workout should hold a quick and fast pace. Try to go for unbroken sets on the wall balls, if not 1-2 sets at most. 1-2 sets on the hang power cleans, and consistent movement in the burpee bar-hops. Use your transitions to your advantage, its a good time to catch your breath, and bring your heart rate down.