FRIDAY SEPTEMBER 30, 2022

30
Sep

FRIDAY SEPTEMBER 30, 2022

CrossFit
Main
After building to working weights:
E3 min x 15 min 5 sets:
5 back squats at 70-75% of 1rm across all sets
Immediately after you finish backsquat you’ll hold sandbag in bear hug position for 1 min in place.
If working in teams of 2:
Partner 1 lifts, then directly into sandbag
Partner 2 loads weights and begins squatting when partner 1 is :30 into sandbag Hold, then p2 picks up sandbag when p1 is finished holding and completes their hold.

Core
EMOM x 6 (3 sets)
odd: DB/KB side bends :30/side
even: Kb/DB crunch ups

Longevity
Main
Tempo goblet squat e3 min x 15 min;
5 reps with 3 second hold in bottom
Add weight each set

Core
EMOM x 6 (3 sets)
odd: DB/KB side bends :30/side
even: crunch ups

QuickFit/At home
Main
Tempo goblet squat e3 min x 15 min;
5 reps with 3 second hold in bottom
Add weight each set

Core
EMOM x 6 (3 sets)
odd: DB/KB side bends :30/side
even: crunch ups