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09/15/2020

14
Sep

09/15/2020

CFT – CrossFit

Warm-Up/Pre-Training

3 Sets:

30s Low Plank

30s Mini Band Wall Sit

5 Barbell Squat Hops

Weightlifting

Back Squat (1×2)

Take 15-20 minutes to establish a Heavy Single Back Squat for the day. A Heavy Single is just before your technique breaks down. Maintain integrity of the movement.

Metcon

Metcon (AMRAP – Rounds and Reps)

14:00 Minute AMRAP:

20 Wall Balls 20/14

50 Double-Unders

20 Box Jump-Step-Down 24/20

10 Push Jerk 155/105

Movement Options.

Wall Balls→Reduce Weight→Air Squat

Double-Unders→Single-Unders

Box Jump→Step Up
Find a rhythm that you can manage with each set of Wall Balls and Box Jumps. Try to maintain the same rep scheme throughout the entire workout. You have 14:00 minutes of work, so there is no sense trying to sprint the first round. As the workout continues, try to increase your pace. Take a couple breaths before approaching the Push Jerks. Break these up into manageable sets.