160914 Front Squats and Mini Kelly

For ALL levels of athletes

For ALL levels of athletes

Warm up: CrossFit Warmup x 2
Pre-Mobility: Posterior Chain banded floss, Dynamic spiderman x 40 feet

Health and Fitness
A. 4 sets:
A1: Front Squat x 4-6 reps @2010, rest 45s
A2. GHD Back Extension x 10-12 reps, rest 45s
A3. Banded spiderman x 45s each leg, rest 45s

B. Mini Kelly- 3 rounds for time
400m run
30 box jumps or steps
30 wall ball

Classic:
A. 0:10-0:35
A. Every 2:30min x 7sets:
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 95%+
*Set 7 – 1 rep @ 95%+ (potentially a new PR)
B. Mini Kelly 3 rounds for time
Run 400 m
30 Box jumps
30 Wall ball

C. Mobility of choice

 

2016-09-13T21:00:34+00:00