General Warm up: (5-12)
3 rounds:
:20 Banded Muscle Snatch, Rest :10
:20 Single Leg V-up, Rest :10
:20 Banded Overhead Squat, Rest :10
:20 Shuttle Runs, Rest :10
Specific Warm up: (12-22)
Overhead Squat:
*Do these 9-15 reps pausing in bottom for 2-3 seconds to focus on positions:
3-5 Squat to quarter (focus on driving bar to sky and bar path over heels)
3-5 Squat to parallel (focus on hips going back, weight in heels, upright chest)
3-5 Squat to Full Depth (focus on hip crease below knee and keeping positions)
then…
5 Overhead Squat (normal speed)
Toes to Bar:
5 Small Kips + 10 Scap Pullups + 5 Small Kips
5 Big Kips (2″ hitch)
2x kip, knees above hips, kip, knees above hips
5 Toes to bar (or option)
RX (27-52)
5 rounds for time
7 OH Squat (155/105lb.)
200m Run
14 Toes to bar
200m Run
2:00 rest
Goal: Sub 3:30 rounds (25:00 total time approximately)
Intermediate
5 rounds for time
7 OH Squat (95/65lb.)
200m Run
14 Hanging leg raise (or less reps toes to bar)
200m Run
2:00 rest
Baseline
5 rounds for time
7 OH Squat (15/PVClb.)
100m Run
11 V Up or sit up
100m Run
2:00 rest
(55-60)
1:00 KB Lat Smash (each side)
1:00 Calf Smash (each side)
Today’s workout combines three classic CrossFit movements with built in rest to keep the intensity high throughout. The overhead squats should be challenging but still allow all 7 reps to be completed unbroken each round. The 200 meter run should be fast, taking around 1:00 to 1:15, and the toes to bar should be completed in under a minute, whether that’s unbroken or with a couple of quick, efficient breaks.
Take advantage of the scheduled rest each round. It is there so you can continue pushing the pace on the runs while keeping the overhead squats heavy and unbroken. Treat each round like its own effort, recover well during the rest, and attack the next round with the same intensity as the first.