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Components

Front Squat

CrossFit Games Open 1 ...

Settings

Workout

Friday January 15th

Warm-up

2min Banded Monster Walks
(Forward & backwards & lateral)
+
2 Sets
12 Jumping Air Squats
14 Lunges
30 sec Hollow Hold

Strength

Front Squat

A) Front Squats (0:00-12:00)
6 reps Every 2mins x 6 sets
Building to a tough 6 by the last set
Start @ 65%

-90 sec rest- (12:00-13:30)

Front Squat

B) Front Squat Drop Set (13:30-16:30)
Every 90 seconds x 2 sets
@ 75% of heaviest of A
AMRAP Set (-2 till failure)
Goal is to hit 15+ reps

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Duration: Short

Feel: Control- Remain present during the whole workout, you should be able to walk away and only be just slightly out of breath.

Pacing: Reach- Flirt with that "redline" but do NOT pass it. You should be getting close to
being uncomfortable, but still putting out a high effort.

Accessory work

3 Sets
30 sec Banded Glute Bridge
-30 sec rest-
30 sec Banded Clamshell (L)
-30 sec rest-
30 sec Banded Clamshell (R)
-30 sec rest-

Whiteboard:

Friday, January 15, 2021

Male Clients