Monday, July 20, 2015

CrossFit Workout - Tuesday 7/21/15


Shoulder press 5-5-5-5-5
Front Squat 4-2-1 x 4 rounds,

Perform an equal number of burpees after each set of front squats (4-2-1) then rest for 1-3 minutes.  Increase weight each round, targeting above 80% of your 1RM in the 4th round.  You will have front squats in the warmup to prep you to start your first round at approx. 60% of your 1RM.

Conditioning: Tabata KB swings for 5 minutes

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* In an effort to get you to be better prepared for workouts we are asking everyone to start warmups on the hour or half hour to help get your group ready to start together.  The morning shifts run like this and it works well, and we would like to see the same format in the PM workouts.  If you feel you need additional time to complete your warmup, it's fine to come a little early to get started, but you will wait until everyone else is ready to review the movements and check your form before the workout starts.  If you are running a little late, you can shorten your warmup and work in with your group.

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