CrossFit Open Week 5 Day 2
The back squat is the most effective exercise in weightlifting for building basic strength, particularly of the legs and trunk.
Pre Warmup
2:00 Couch stretch, each side
Wrist Mobility Work
https://www.youtube.com/watch?v=2IDqSq138_g
Warm-up
30 Triple Unders
30 Double Unders
100 Single Unders
If you’re comfortable with DU, Start at TU
Otherwise, start at DU and work down the list
Warm-up
3 Rounds
20m Sled Pull (stationary, long rope)
20m Burpee Broad Jumps
10 Strict Pull Ups
10 Bodyweight Bulgarian Split Squats
2 stations
- Sleds/Broad Jumps
- PU / Split Squats
Split the class to start at one of the two stations
Weightlifting
Front Squat (3 Every Minute for 7:00)
Rx+ 225/155
Rx 205/145
Scaled 155/110
Bootcamp KB Goblet Squats
Metcon
7:00 AMRAP
3 Chest-to-bar
5 Squat Cleans
Add 1 C2B every round
Rx+: Bar Muscle Ups, 155/110
Rx: Chest-to-Bars, 135/95
Scaled: Pull Ups, 95/65
Bootcamp: DB Squat Cleans
Metcon
7:00 AMRAP
9 Bar Facing Burpees
15 Deadlifts
21 Toes to Bar”
Same weight for DL from the last workout.
Scaled/Bootcamp: Knee Raises
