Wednesday, October 7, 2015

CrossFit Workout - Thursday 10/8/15

Work on your 'Strength"

Choose on of the following lifts

A: Overhead squat 5-5-5-5-5
B: Back squat 5-5-5-5-5
C: Front Squat 5-5-5-5-5
D: Deadlift 5-5-5-5-5

Following the warmup, you will have 20 minutes to work up to a heavy set of 5 reps, nearing your 5 rep max, beginning with an empty bar for squats and light bar for deadlifts. Rest for 5 minutes then, using the same bar, perform one rep every 30 seconds for 5 minutes. (10 lifts total).

250 meter row, 15 KB swings, 10 back extension, for 12-15 minutes, followed by 5 minutes of mobility work rolling quads, hamstrings and deep squat stretches.

Reminder, we start warmups on the hour and half hour up until 6:30am and 6:30pm. You are welcome to show up early to add to your warmup time, but you will begin the workout together with the next group.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

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