Friday, October 30, 2020

30
Oct

Friday, October 30, 2020

CrossFit
Overhead Squat
0-2min: 3 OHS 45%
2-4min: 3 OHS 55%
4-6min: 3 OHS 65%
6-9min: OHS 75% x 5
9-12min: OHS 85% x 3
12-15min: AMRAP OHS 95% *goal is 1+ if possible.

Core
5 min clock: 5 rounds, 1 min each round;
10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery

Quickfit
Warmup
:20 on x :10 off x 3-4 sets
1. up downs
2. 3 position bend and reach
3. spiderman + overhead reach
4. pushup + downdog

Main
DB tempo goblet squats
5×5 with 5 count down, 5 count in bottom, 1 up
*add weight from 2 weeks ago if possible

Core
5 min clock: 5 rounds, 1 min each round;
10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery