Thursday 3.29.18 CrossFit


1a: Front Squat 4×4 @70%
1b: Sumo Deadlift 4×3 @70%
Complete 1A + 1B every 2min
Reset on each rep.
Coach Call Warm Up 3 sets building to 70%
Intent: Speed Front Squats/Sumo Deadlifts today. Both should only take about 3 sets of warm-up. We will go right from Front Squats to Sumo Deadlifts today. These sets should be fast/efficient and will be done EMOM style so your heart-rate should be pretty elevated.

Metcon Prep

5min EMOM
2 T2B + 2 lunges
*build to workout weight


“Abs of Steel”
– Buy in –
50 T2B
– Then –
50 Front RackLunges (135,95)
*Every time you drop the bar complete 10 Bar Facing Burpees
L3: (95,65)
L2: (Knee Lifts) (75,55)
L1: (Sit-ups) (Light DB Lunges) (Burpees)

Intent: Today’s “Metcon” is more of an accessory piece for the abs/lower body with the added incentive to hold onto the barbell longer to avoid doing burpees. Try to get your lunges done in no more than 3 sets. The weight you should choose should be heavy to complete 10 reps with. The strategy is key with T2B as Front Rack Lunges are already demanding on the core. Break sets early on T2B to avoid excessive fatigue.

$ Out

Banded Plank Rows: 4 x 10