Thursday Crossfit – Tri Q CrossFit

Thursday Crossfit

20
Aug

Thursday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 20 wall facing squats (chest up, get close)

– High kicks down, butt kicks back (x2)

– 04 groiners

– 10 front squats w/barbell

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Front Squat (6×5)

6×5 E2MOM

40%

50%

60%

70%

80%

80% – 85%

No failed reps. Perfect form. Adjust your weight as needed on the last round.

.

Metcon (AMRAP – Rounds and Reps)

16 min – AMRAP

– 10 DB single arm STOH (5 each arm)

– 20 pistols (10 each leg)

– 30 double unders

Sport = 20#/15#, airsquats, 2 to 1 single unders.

Crossfit = 50#/35#. Scaled = 35#/20#, airsquats, 15 double unders/attempt.

Firebreather = 75#/50#.

*NO SINGLE UNDERS ALLOWED. If you are new to jumping rope, your coach will get with you regarding a suitable movement and rep scheme to modify. *Get with your coach.

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