28 Feb, 2020
2.28.20
Metcon
1 min/side Dynamic Samson Stretch
1 min/side Pigeon Pose to OH Reach
1 min Banded Psoas March
10/side Banded Side Lying Abduction (hold for 2 secs at the top)
1 min Banded Lateral Walk
1 min/side Pigeon Pose to OH Reach
1 min Banded Psoas March
10/side Banded Side Lying Abduction (hold for 2 secs at the top)
1 min Banded Lateral Walk
Then 2 sets of:
8/side Reverse Lunges to Russian Step Ups on box (add weight on the 2nd set)
Back Squat Cluster (Weight)
Perform Back Squat Movement in Cluster format with indicated rest between reps and sets
Emile (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
20 DB Hang Cleans (50/35)
6 Strict Pull Ups
18 Box Jumps (30/24)
20 DB Hang Cleans (50/35)
6 Strict Pull Ups
18 Box Jumps (30/24)
In loving memory of a young 15 year old kid gone too soon from CrossFit 418.
Metcon
STRETCH & CORE
EMOM x 8 mins:
1. 30 sec Hollow Hold
2. 30 sec/side Pigeon Pose
Metcon
Optional Extra Work
100 Cals Assault Bike. Each 3 mins perform:
0 – 15 Cal Row
3 – 15/10 Cal Ski Erg
6 – 15/10 Cal Row
9 – 15/10 Cal Ski Erg
Time Cap: 15 mins
Rest 3 mins
(2-2-2)at 82.5% – Rest 20 secs between reps
Rest 3 mins
(1-1-1-1-1) at 85% – Rest 20 secs between reps
These are Cluster sets. For example: the first set is 9 reps cut in 3-3-3. You rack the weight for 20 secs between each group of 3. Then rest for up to 3 mins for the next cluster.