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Tuesday March 12th - Week 4 of 5 CrossFit Open

Warm Up

- 200 Meter Run

- Sampson Stretch length of the rig

- 1 min goblet squat hold

x2

- 10 Deadlifts with empty barbell

- 10 Good Mornings

- 10 Box Step-ups

 

A. Skill Work - 10 minutes

Pick one of the following movements for skill work:

- Kipping/Kipping Pull ups/Bar MUs/Ring MUs

- Handstand/HSPUs

- Double Unders

 

B. Practice - 4 Rounds For Quality Reps

- Run 400m

- 12 Deadlifts (225/155)

- 12 Box Jumps

 

After Class Strength and Conditioning

Overhead Tricep Press

*Myo-Reps

-12-15 Reps @ RPE 8

-3-5 Reps

Practice/Progressions for Single Leg Squats

- 3 sets x 15 reps each leg (add range of motion or weight to scale up)

*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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