Friday November 18, 2022

18
Nov

Friday November 18, 2022

CrossFit

Main

E2 min x 30 min: Back squat to bench + :20-:30 handstand hold
*emphasis today on the squat is sitting back with full stop on bench and pushing through hip/hamstring to stand, followed by handstand variation for :20-:30 under some fatigue directly after BS set.

0-10 min: 5 back squats to bench
0: 35% 2: 40 4: 45 6: 50 8: 55

10-20min: 3 back squats to bench
10: 60 12: 65 14: 70 16: 75 18: 80

20-30 min: 1 back squat to bench
20: 85 22: 90 24: 90+ 26: 90+ 28: 90+

Longevity

Main

goblet squat strength
0-10 min: E2 min: 5 DB/KB goblet squats at lighter load
10-20 min: E2 min: 3 DB KB goblet squats at mod load
20-30 min: E2min: 1 DB/KB goblet squats at heavy load

QuickFit/At home

Main

Same as longevity, but with a 20 min work clock, increasing weights every 5 min.