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Monday March 11th Week 4 of 5 CrossFit Open

Warm Up

- 250m Row

- Shoulder Mob with PVC

- 10 Jumping Air Squats

x2

- 10 Presses with Empty Barbell

- 10 Push-ups

- 10 Hollow to Arch Rolls

 

A. Press

-1 Rep Max

 

B. Practice - For Quality Reps

3 Rounds

- 1000m Row

- 15 Slam Balls

- 21 Weighted Sit-ups (utilize slam ball for weight)

 

After Class Strength and Conditioning

Barbell Curls

- 3 sets 12-15 reps @ RPE 8

Plank Holds

- 3 sets for 60 secs each with 15 sec rest

*Note:

• For myo-reps, the first set is called the "activation set." This set works you up to the prescribed rep range @ RPE 8.
• 10-12 reps is likely 62-68% of 1RM, 12-15 is likely 58-62%, and somewhere around 52-58% for 14-16 reps.
• After your activation set, rack the bar for 5 deep breaths (in and out), then do 3-5 reps, aiming for 5 reps. Re-rack the weight, rest for 5 breaths, repeat.
• The first time you hit 1 rep less than the first set of 3-5. In other words, if you hit 4 reps the first set and you hit 3 on the 2nd set, you're done. If you hit 4-4-3, you're done after the set of 3. If you hit 3-3-3-2, you're done after the double.



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