Monday

CrossFit ThunderDome – CrossFit

1 Kings 3:9

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Groiners

10 Air Squats

10 BB Elbow Punches

Into…

2 ROUNDS

10 Alt V-Ups

5 BB Muscle Clean

5 BB Front Squats

Following the Warm-Up, go into your teaching of the Squat Clean and Tempo Front Squat!

Extended Warm-up

Metcon (Weight)

4 SETS

3 Tempo Front Squats (3030)*

*Weight stays light to moderate across all 4 Sets.

-Rest as Needed b/t Sets-

(Score is Weight)

10 min running clock

Workout

Metcon (Time)

FOR TIME*

18-15-12

Front Squats 95,65 (135.95)

25-25-25

Sit-Ups

-Rest 2:00-

12-9-6

Front Squats 135,95 (185,135)

25-25-25

Sit-Ups

-Rest 2:00-

2:00 Max Front Squats 95,65 (135,95)

(Score is Time)**

*Bar comes from the ground. GHDs Optional if accustomed to the volume.

**Score is time including the first 2:00 rest. Subtract the reps completed as seconds from the time. Do not add in the second 2:00 rest.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Quads + IT Bands

(No Measure)