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CrossFit
Happy Wednesday! Today we will test your legs a little with a 1 Rep Max Front Squat. Make sure you enter this into the computer today because we are going to use this to program off int he next few weeks of our strength cycle. 20 Minutes should be plenty of time for you to work up to max, remember to take rest between your sets and I am looking for a really pretty 1 RM. This means, hit your depth with good pelvic position, Knees tracking over feet and really importantly and good upper back position. Don't let this break down because of the weight, if you do that lift doesn't count. We always want to program off good lifts, with good form so our percentages are safe and effective. For the workout portion, we are going to lower the weight to something you can move well for reps. I want you to be able to move quickly, in good form and a good chunk. Then we will tax your core today with the Front Rack hold and Knees to Elbows. You can hit up the GHD if you want to add some spice to today's WOD.
Fitness
EMOM x 9 MINUTES
MIN 1 - Max Front Squats 75/55
MIN 2 - Max Barbell Front
Rack Hold
MIN 3 - Max Hanging Knee Raises
RX
EMOM x 9 MINUTES
MIN 1 - Max Front Squats 115/75
MIN 2 - Max Barbell Front
Rack Hold
MIN 3 - Max Knee 2 Elbow
RX+
EMOM x 9 MINUTES
MIN 1 - Max Front Squats 155/75
MIN 2 - Max Barbell Front
Rack Hold
MIN 3 - Max GHD Situps
Masters
EMOM x 9 MINUTES
MIN 1 - Max Front Squats 75/55
MIN 2 - Max Barbell Front
Rack Hold
MIN 3 - Max Hanging Knee Raises
Boot Camp
4:00 STATIONS
1:00 Rest b/t Stations
STATION 1
Tabata Row
STATION 2
Tabata DB Push Press
STATION 3
Tabata Sit-ups
STATION 4
Tabata Push-ups
STATION 5
Tabata Bike
STATION 6
Tabata DB Power Clean
STATION 7
Tabata Supermans
STATION 8
Tabata Renegade Rows