CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
Warm-up
2 Rounds:
10/7 Cal Bike
10 Box Step Ups
10 Goblet Squats
10 DB Hang Power Cleans
5 Kipping Swings
Strength
Front Squat Waves
Set 1: 4 Reps @ 84%
Set 2: 3 Reps @ 90%
Set 3: 1 Reps @ 96%
3 Minutes Rest
Set 4: 4 Reps @ 90%
Set 5: 3 Reps @ 96%
Set 6: 2 Reps @ 102%
3 Minutes Rest
Set 7: 4 Reps @ 96%
Set 8: 3 Reps @ 102%
Set 9: 2 Reps @ 108%
Percentages are based off the 5 rep max you established last week.
Metcon
Metcon (Time)
21-15-9:
Double Dumbbell Power Cleans (50’s/35’s)
Box Jump Overs (24″/20″)
Double Dumbbell Front Squats (50’s/35’s)
Toes to Bar
Core
3 rounds :
MB sit ups x 12 https://www.youtube.com/watch?v=Y6aZzVUEpNM
Plank walk outs x 5 total https://www.youtube.com/watch?v=F2TyxVOYwAo
Banded plank row x 8 each https://www.youtube.com/watch?v=86pt-memlcw
AT HOME WORKOUT
AMRAP 20
400M Run
30 Air Squats
20 Push-Ups