Tuesday, October 6, 2020

6
Oct

Tuesday, October 6, 2020

CrossFit
Main
0-2min: 3 back squat 40%
2-4min: 3 back squat 50%
4-6min: 3 back squat 60%
6-9min: 70% x 3
9-12min: 80% x 3
12-15min: 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

Quickfit
Warmup:
:20 on x :10 off x 3 rounds
1. 3 position bend and reach
2. bootstrappers
3. cossack squat

Main
5x 5 tempo goblet squat with 1 min rest between sets
*5 count down- 5 count hold in bottom, 1 count 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/Recovery
Pigeon stretch x 2 min each side