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Wednesday March 13th - Week 4 of 5 CrossFit Open

Warm-Up

- 2 minutes of Jump Rope Practice

- Shoulder Mobility with PVC

- Burgener Warm-up with PVC

2x

- 10 Back Squats with empty barbell

- 5 Presses

- 5 Thrusters

- 5 HPS

- 5 Snatch Pulls

 

A. Back Squat - 2 count paused

-1 Rep @ RPE 8 (90-93%)

- 3 Reps @ RPE 9

- Subtract 5% from above for 2 additional set of 3 Reps

 

B. Practice Day - 3 Rounds For Quality Reps

- 15 Power Snatches (95/65)

- 15 Thrusters

 

After Class Strength and Conditioning

Barbell Rows

-3 Sets of 12-15 Reps @ RPE 8

Side Plank Holds

-3 Sets of 30 secs each side

*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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