FTX CrossFit – CrossFit

Warm-up

FTX Quick-Athletic (No Measure)

Stage 1 –

:30 of each:

Couch stretch (L/R side)

Cat’s Claw

8 Reps each:

Egyptian

Back Scratcher

Stage 2 –

2 Rounds of:

10 Mt. Climbers (1-ct.)

10 JJ (Full Range)

10 Kipps

10 OH Air Squat (intertwine hands)

Stage 3 –

9 Frog Squat

5 Windmills (touch each foot 5x)

5 Depth Drops

9 Roll And Reach

Weightlifting

Use 1RM of Deadlift:

Snatch Grip Deadlift, 2×5 @ 40/50%

Straight Leg Deadlift, 2×5 @ 50/60%

Sumo Deadlift, 2×5 @ 60/70%

Deadlift (3 – 3 – 2 – 2 – 1 – 1)

70 – 75 – 85 – 90 – 95 – 95+

If you are new or haven’t been lifting regularly do 3-5 sets of 5-8 reps each.

Metcon

Metcon (Time)

21-15-9 of:

KBS, 70/55#

Goblet Squat, 70/55#

Deadlift, 185/135#
Rx+: As Written

Rx: 55/35#, 155/105#

Scaled: 35/20#, 105/75#