CrossFit – Tue, Feb 14
Hey guys! Get signed up for the CrossFit open. Go to CrossFit.com to get started or ask a coach for help. The first Friday Night Lights will be on Feb. 17th at 6:00 p.m. The theme is Mardi Gras. Be there at 5:30 for workout briefing.
Warm-up
Weightlifting
Front Squat (EMOM 8minutes
4 Front Squats @65-75%)
4 Front Squats @65-75%)
TC: 8 min
Score: Weight
Scaling Options
Beginner
4 reps @ light to moderate
Intermediate
As Written
Perform
Every 30sec X 8
4 rep @65%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
6 Bar facing burpees
9 Deadlift 185/135 lbs
12/10 Cal Row
KG: 50/35 KG
TC: 15 min
Score: Rounds and Reps
Scaling Options
Beginner
6 Burpees
9 Deadlift @105/75 lbs
8/6 Cal Row
Intermediate
6 Bar facing burpees
9 Deadlift @155/105 lbs
12/10 Cal Row
Perform
Amrap 15 @RPE 7
6 Bar facing burpees
9 OH Squat @115/75 lbs
12/10 Cal Row
Extra Accessory
Post Chain (Weight)
Death march
3 x 50′
A. General
2 rounds
1 min row @ increasing intensity
20 Banded good mornings
10 Curtsy lunges
B. Activation
3 sets @ascending
10 x 90/90 hip rotations
10/10 Banded monster walks
2 Front squats + 2 Pause Front Squats*
*3 sec
https://youtu.be/y2ans2J-cfo