CrossFit 2022.12.06 30-20-10 次波比过杠，前蹲...

COMPETE – 22.12.06

WARM-UP

2 sets:

1:00 couch stretch (each leg)

1:00 pigeon stretch (each leg)

1:00 frog stretch

2 sets:

20 calf raises

15 tibial raises

10 squat-therapy reps

1 set: 

10 front squats (empty bar)

10 up-downs

10 front squats (55/75 lb)

10 lateral burpees over the bar

5 front squats (65/95 lb)

5 lateral burpees over the bar

NOTES

Take your time in the warm-up to get your hips opened up for the front squats.

Use the calf raises and tibial raises to warm up your ankles. These will help increase blood flow to the area and result in a more upright squat.

Do at least 3 warm-up sets with the barbell to build to working weight, even if that means doing 2 warm-up sets at working weight. It’s better to be a little over-warm than not warm enough.

221206

For time:

30-20-10:

Lateral burpees over the bar

Front squats (65/95 lb)

NOTES

Stimulus & Goals

5:00-10:00.

Round of 30 by 5:00, 20 by 8:00, and 10 by 10:00.

Fast, sprint workout. Similar to Open workout 18.2 so some athletes may be under 5:00.

MAIN LIFT

3 sets:

5 deadlifts

– Building to your heaviest set of 5.

ACCESSORY - I

3 sets: 

15 barbell hip thrusts

STRETCHING

Accumulate: 

1:00 banded shoulder stretch/side

1:00 couch stretch/side