*CrossFit Kids will be cancelled this Saturday the 16th, and the following Saturday the 23rd.

Pre Class:

1) Trap Bar Deadlift: 5 sets of 3

Warm-up as needed. Establish a 3RM for the day. Your other 4 working sets should be within 80% of your days max. Rest 2-3 minutes between sets.

WOD:

2) Tempo Front Squat: 3 reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60% of your 1RM. Tempo is 3 seconds to descend to the bottom then and aggressive drive back up. Build as heavy as deemed fit.

3) Front Rack Split Squats: 5/side Every 2:00 x 5 sets

This should be done as a continuation of your Front Squats starting at 10:00 on the clock. Starting around 30-40% of your 1RM Front Squat and build as deemed fit. Perform all 5 reps on one side before switching to the other.

4) AQAP

40 Toes-to-bar

80 Wall Balls 20/14

160 Double-unders

80 Wall Balls 20/14

40 Toes-to-bar

Extra Work:

6) Glute Ham Raise: 4 sets of 6-10 reps

Rest 90-120 seconds between sets. Add load/assistance as needed.

7) Single Leg Hip Thrust: 3 sets of 15/side

Rest 90-120 seconds between sets. Add load if able.

8) Reverse Sled Drag: 6 x 50m

Rest 60 seconds between sets. Heavy as possible.

9) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE