***This is day two of our half cycle. Same rules as yesterday. Either half the number of rounds or the number of reps/distance on this one. (Scale the weight appropriately)***
Warm-up: Standard
Practice: 3 attempts at 1 rep max Shoulder press
Drive that head forward while pressing the weight overhead; full elbow extension and active shoulders at the top
Train:
4 rounds for time
20 x 135lb Front Squat
Sprint 4 trips down and back basketball court (down and back = 1 trip)
Front squat does not count unless hip crease is below knee and you come to full hip extension at the top. Scale the weight as needed to knock this out. Get those elbows as high as possible, and it's okay to let the bar roll back on your fingertips. However, make sure you've got enough contact with the bar to control it and that it is resting on your clavicle. NO doing that crossed-arms, "I-dream-of-Jeanie" bullshit you might see other people doing in the gym. We want the bar in a position that we can do something with it, like press it overhead if we needed to. Get the crease of your hip below your knee. Drive through your heels and get your elbows as high as possible on the way up with it.
Time frame here is 4-6 minutes; if not done at 6 minutes then stop.
***Remember, cut either the reps or rounds in half for this workout.***
Comments: Post your rounds, reps and time
Post: Stretch those quads and hammy's; partner assisted pnf stretching is best
Subscribe to:
Post Comments (Atom)
MAJ M - Practice: 185,195,200(F); Train: 2 rounds, RX'd, 5:26. That sucked.
ReplyDeleteLT D - Practice: 150, 155(F), 155(F)
ReplyDeleteTrain: 2 Rounds, RX'd 5:01
LTC H - Practice: 140, 145, 150(F)
Train: 2 Rounds, 95lbs 5:25
LTC N - Practice: 115, 120, 125(F)
Train: 2 Rounds, 95/105lbs 5:38
Sela- Practice: 135,145,150 Train: 2 rounds: RX'd 4:24 Front squats are not fun
ReplyDeleteFerrara P: 185# 195(F) 190(F) T RXd 4:09 (4rds)
ReplyDeleteWise P 135 145 150(F) T Rxd 5:39 (4rds)
Goodgame P 135 145 150(F) 6:00 rxd to 35# last round and 1 of 2 laps (4rd)
Gray P 45 55 60 T 60# 6min 1.5 of 4 laps (2rds)
did not smile today
Hudak P 135 145 155 T Rxd 5:15
Pfeifer T 85# 4:45 (2rd)
McNeave T 45# 4:39 (4rd)(BEAST)
Gregor T 45# 6:00 completed 1rd plus 17 FS (2rd)
Henderson T 85# completed 3rds+FS+100ft (4rd)
Welcome new CrossFitters graduating from ON RAMP
Jesseman P 65# 70# 75#(F) T: 6Min -1.75 laps (4rd)
ReplyDeletePractice: 175, 165, 155 - only the 155 was a true shoulder press, the other two were push presses - felt weak, hopefully this is due to my lack of working out during leave; Train (2 RDS) 6:00 +; very weak showing.
ReplyDelete