FTX 2015-07-16 Thursday
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#