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Components
Front Squat
"SPEED DEMON"
Deadlift
Clean Pull
Hang Clean
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
CrossFit
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Wednesday - CROSSFIT GRAYS HARBOR
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Wednesday
A. CONDITIONING
1. FOR QUALITY
5:00 EZ Bike
2. FOR QUALITY
10:00 Stretch & Mobilize as Needed for the Heavy Front Squats
B. 60:00 GPP
Warm-up
PART 1
3 minutes Bike or Row…
Min 1: Easy
Min 2: Moderate
Min 3: Hard
PART 2
AMRAP x 5 MINUTES
10 Tempo Air Squat (31X1)
8 Up Downs
6 Push Up to Down Dog
4 Broad Jumps
Strength
Front Squat (1RM)
Front Squat
ON A 20:00 RUNNING CLOCK...
Build to 1RM Front Squat*
*Retest of 1RM from beginning of Wendler Cycle
Workout
"SPEED DEMON" (Time)
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs
-Hard Cap 8:00-
C. STRENGTH / GYMNASTICS
Deadlift (3x5)
Deadlift
3x5
Clean DL*
*Pause :01 Below Knee then Continue Pull to Waist
Clean Pull (3x5)
Clean Pull
3x5
Clean Pull
Hang Clean (3x3)
Hang Clean
3x3
Hang Squat Clean
For all three movements, keep loading moderate to moderate-light. Focus on position / control / appropriate speed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 18, 2019
Male Clients
Female Clients
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