Thursday 3.1.18 CrossFit


1a: Box Squat 4×5 @ 60%, every 60s
Coach call warm up sets: 4×5, every 60s, building to 60%.
1b: Box Squat 3×3, every 90s Building to challenging set, not max
After 4th set at 60%, immediatley start 3×3 building to challenging set, not max.
Intent:  Wk. 1 of 3. 4 sets of Box Squats for speed, 3 sets heavy (not max) today. Make sure you’re able to be explosive on each set. Speed is more important than loading.


16min EMOM
100m Sprint
8 KB Front Racked Squats (70,55)
**Remainder of min, Athletes choice Max Bar Muscle Ups**
Alternate Rx Cardio: 100m Run = 20s Max Effort Row, Bike or Ski Erg
Use 1 KB, held in front rack position, 4 reps, ea side
Score total MUs
Rx: (55,35)
L2: (45,25), Jumping Bar MU
L1: (45,25) Goblet Squats, Max Time Ring Support (10s = 1 rep)

Intent: This workout is intended to be more aerobic which by improving the aerobic system we improve our recovery and ability to be powerful with higher threshold movements. Each interval is intended to be a full 60s of work. Keep in mind 18.2 will take place tomorrow so today is not intended to break you down. Try to stay consistent on total Bar Muscle Ups


Coach led mobility

$ Out

3 Rounds
30 Dimel Deadlifts
30 Landmine Rotations (total)