Monday

12
Oct

Monday

Cypress CrossFit Club – CrossFit

Warm-up

C3 Standard Warm Up (No Measure)

400m Run/Row/1000m Bike

Foam Roll for 3-5 minutes then complete 2 rds of

10 Yoga Push-Ups

The World’s Greatest Stretch (5 reps per side)

10 Deep Squat to Hamstring Stretch

10 Reverse Lunges with Hip Stretch (5 per side)

STRENGTH

Back Squat 3×5

Perform 3 sets of 5 reps AHAP

Should be around 80-85% of 1RM

*complete 5 jump squats as high as possible in between each set

Workout

Metcon (Time)

FOR TIME*

30-20-10

Single OH Lunges (1×1)(53/35)

25-25-25

Sit-Ups

100m run

-Rest 2:00-

30-20-10

Deficit Reverse Lunges (1×1) (53/35)

25-25-25

Sit-Ups

100m run

-Rest 2:00-

2:00 Max DB/KB Front Squats (53/35)

(Score is Time minus last reps of squats)(each rep is 1 second)

*use 45lb plate or similar height to step off of for reverse lunges

*can use KB or DB

*Hold two weights for reverse lunges, 1 for oh lunges

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Quads + IT Bands

(No Measure)