Front Squat
Warm Up
2 min on C2 or 400m Run
10m Bear Crawl
10m Crab walk
2 sets
5/5 PNF Pigeon Stretch
10m Bottom-Up KB Carry
2 sets
5 BB Front Squat
5/5 Single Leg RDL + Knee Drive
5 Slow Squat Jumps
Strength
Welcome to the Squat Cycle
Front Squat
5 Sets @ 75% of Front Squat
5 Front Squat + 10 Back Squat
Workout
2 Rounds
10 Alt DB Snatch
10 DB Facing Burpees
Rest 2 min
2 Rounds
10 DB OH Squat *
10 DB Facing Burpees
Rest 2 min
2 Rounds
10 Single DB OH Lunges*
10 DB Facing Burpees
*Round 1 – Right Hand
*Round 2 – Left Hand
RX+
KB – 24/16Kg
RX
DB – 22.5/15Kg
SC
DB – 15/12.5Kg
Fit
DB – 10/7Kg
Goal: CrossFit Open Trainings
Extras
Weightlifting
Clean and Jerk
3 x (1+1) @ 82%
2 x (2+1) @ 80%
1 x (1+1) @ 85%
2 x (2+1) @ 80%
Conditioning
EMOM 21min
Min 1: 15 GHD Sit-Ups
Min 2: 3 Rope Climbs
Min 3: 5-10m HS Walk
Accessory
3 sets
6/6 Half Kneeling Landmine Press
12 Banded T’s (3 Sec Hold)
30 Sec GHD Hip ext + W Hold @ parallel
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