Call Us: (289) 928-8200

09/08/2020

7
Sep

09/08/2020

CFT – CrossFit

Warm-Up/Pre-Training

3 Sets:

30s Hollow Body Hold

12-15 Side Plank Leg Raise/Side

5 Barbell Squat Hops

3s Descent

Weightlifting

Tempo Back Squat (4×2)

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

2 Tempo Back Squats

3s Descent

3s Pause

Explode Up

Increase weight from the previous weeks. If you havent completed these yet, build weight over the 4 sets.

Metcon

Metcon (Time)

For Time:

21 Hang Power Clean 135/95lbs

400m Run

15 Hang Power Clean 135/95

400m Run

9 Hang Power Clean 135/95

400m Run

Time Cap: 14:00 Minutes

Movement Options.

Hang Power Clean→Reduce Weight→Reduce Reps

Run→Reduce Distance→2:00 Bike
Aim for large sets in the Hang Power Cleans. Break them up before you fatigue, and keep rest periods short.

If you’re a runner, push the pace here, otherwise stay consistent.