*CrossFit Kids will be cancelled this Saturday the 23rd.

Pre Class:

1) Banded Deadlift: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Use a moderate amount of tension (if you’re following this programming in our gym use a red bands, blue bands if you’re in the high 400’s). Establish a heavy triple for the day. Pull from a dead stop each rep. Your 4 non-maximal sets should be done at 80% of the day’s max or heavier.

WOD:

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

Warm-up as needed. Start around 60% of your 1RM. 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:

100 Overhead Squats 95/65

EMOTM 1 Rope Climb 15ft

Workout starts with 1 Rope Climb. Perform as many squats as you can in the remainder of the time. Perform 1 Rope Climb at the top of every minute.

Extra Work:

5) Reverse Sled Drag: 6 x 50m

Rest 60 seconds between sets. Heavy as possible.

6) 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