Thursday Crossfit – Tri Q CrossFit

Thursday Crossfit

25
Jul

Thursday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

200m Run

10 Front squats w/empty barbell

06 groiners

03 Paused (5 sec) Front Squats w/empty barbell (work the ankles)

10 Front leg swings (each)

05 Front squats w/light weight on the bar.

04 pigeon stretch

05 Front squats w/more weight on the bar.

15 sec seal stretch

03 Front squats w/50%+ (2 sec pause in the bottom)

1: Tempo Front Squats (6×2)

E2MOM x 6:

2 Tempo Front Squats

5 Second Negative, 2 Second Pause in bottom.

Sets 1-2 – 63%

Sets 3-4 – 66%

Sets 5-6 – 69%

2: “Cement Mixer” (AMRAP – Rounds)

E3MOM x 7:

400m Run & 12 Toes to Bar

Scaled: 300m & knee raises

*Accumulate all 7 rounds. No skipping rounds. Scale if you have to.

Extra: Metcon (AMRAP – Rounds)

– Skills-

Alternating EMOM x 10:

Even Minutes – 03 Dumbbell Overhead Squats (Each Arm)

Odd Minutes – 50′ Handstand Walk or 30 sec Wall hand stand hold.

*if you are able, shoulder tap for the 30 sec HS hold.

*You Pick the load on the DB. Make it heavy, but it must be a “full squat”.

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