Saturday 9/2/17
Prominent Headquarters – CrossFit
Warm-up (No Measure)
Row 400m
Mobility: Hips, Glutes, quads
3 rounds:
5 empty barbell front squats,
5 strict pull ups,
5 push ups
Accessory Movement
Pause Front Squat
6×3 @75% of 1rm
0:00, 2:30, 5:00, 7:30, 10:00, 12:30
(3 Second Pause at bottom of squat)
Metcon (Time)
(Cap 12min)
20-16-12-8-4
Push Ups
Box Jump Overs (24/20)
*3 Rope Climbs after each round
You have some basic movements complimented with a complex movement in rope climbs. This is a push pull that will be made difficult because of the heart rate which will be spiked because of the box jump overs.
Mobility
Chest, lats and calf stretch
Scaling Options
Push ups: Volume of reps, Knee push ups
Box jump overs: Height of the box
Rope Climbs: Volume of reps, half way rope climb, rope pull ups
2017 09 01