CrossFit – Mon, Dec 15
Certus 100k Holiday Challenge goes until 1/1. All C2 Machines, running and walking count. BIKE METERS COUNT AS HALF METERS.
Performance
Back Squat (1 Rep every 2:00 x 4 Sets)
Fitness
Back Squat (4 Paused reps every 2:00 x4 Sets)
Coach’s Notes: Pause for 2 seconds in the bottom. Keep the load moderate.
Metcon (AMRAP – Reps)
2 Sets for total reps:
1:00 Strict Ring Dips
REST 30 Seconds
1:00 KB Farmer’s Carry (70/53)
REST 30 Seconds
1:00 Strict Pull-ups
REST 30 Seconds
1:00 Alternating Single Leg V-ups
REST 30 Seconds
Coach’s Notes: Record total reps. Every 2 v-ups counts as 1 rep. Every 25′ FC counts as 1 rep.
Coach’s Notes: We are testing out our 1RM Back Squat today. Start with roughly 80-85% of 1RM on the bar and build from there.