Monday 6.4.18 CrossFit

Box Brief:
Summer Schedule is Live

Strength

Front Box Squat (2RM, Every 2min 5,4,3,3,2,2..)
Wide stance, below parallel
– Beginner: 5 x 5, adding weight if form permits
Intent: Today we are working up to a 2 rep max in the Box Front Squat and performing accessory work. The Front Box Squat will be the same technique as our speed back squats where you sit back on the box. The purpose of this is to break up the phases of the lift and develop force out of the hole.

Metcon

EMOM 20
Minute 1: 3 Squat Cleans
Minute 2: 10 Sit Ups + 20 Double Unders
L2: 30s Dub Attempts
L1: 40 Single Unders
Score = Weight on each round

Start at 50% of your 1RM Squat Clean. Score weight of each round.
Athletes will alternate between squat cleans on the first minute and a combination of sit ups and jump rope on the second minute. Over the course of the ten rounds, athletes will add weight to their barbells. These should be weights that still allow athletes to compete 3 touch and go repetitions throughout. There is no need to add on every round, so if they get to a challenging weight in the later rounds, they are more than welcome to stay put there. On the other minute, we can choose a double under variation that allows athletes to have at least :10-:15 seconds of transition time between movements.

Finisher

5min Coach Led Mobility

 

By | 2018-05-25T22:30:55-04:00 June 3rd, 2018|WOD|Comments Off on Monday 6.4.18 CrossFit