Monday, December 28, 2020

28
Dec

Monday, December 28, 2020

CrossFit
Warm up: SLIPS
Main: Back Squat
0-2 min: 3 back squat 40%
2-4 min: 3 back squat 50%
4-6 min: 3 back squat 60%
6-9 min: back squat 70% x 3
9-12 min: back squat 80% x 3
12-15 min: AMRAP back squat 90% *goal is 3+ if possible
Core Work:
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
Stretch; coaches choice

QuickFit/At home WOD
Main:
Tempo goblet squat
6 sets of 5 (same time frame as CF classes on barbell, but with DB/KB)
5 tempo squats each set-increasing load- tempo is 5 count down-5 count in bottom and 1 up
Core Work:
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
Stretch; coaches choice