Tuesday CrossFit – Tri Q CrossFit

Tuesday CrossFit

30
Jul

Tuesday CrossFit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

15/12 Cal Row

10 Good mornings w/barbell

06 groiners

08 Deadlifts w/barbell

10 leg crossovers & 10 scorpion crossovers.

08 Deadlifts w/light weight

04 pigeon stretch

08 Deadlifts w/more weight

1: Deadlift (1×8)

16 mins to build to a heavy set of 8. All rounds must be 8 reps.

*You should only be doing around 5 sets, 6 at most.

2: “Napalm” (Time)

2 Rounds For Time:

20 Pull ups

20 Bar-Facing Burpees

30 Deadlifts (185/120)

40 Wallballs (20/14)

Scaled: Banded PU, 135/95 DL, 14/10 WB

RX+: 10 Bar MU, 225/155 DL, 30/20 WB
*New TriQ Benchmark workout: “Napalm”

– Target time = 14 mins

– Time cap = 20 mins

Extra: Metcon (Time)

– Aerobic Capacity –

200/150 Calorie Bike

Males: 20 Calories Easy, 20 Calories Hard

Females: 15 Calories Easy, 15 Calories Hard

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