Saturday 9/2/17

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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)


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.


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