4/6/21

CrossFit Loyalty – CrossFit

Warm-up

2 Rounds

* 100m Run

* 10 Forward lunge + Reverse lunge (ea)

* 3 Inch-worm + push-up

* 8 Side lunge

* 10 Air squats

Then with a barbell

2 Rounds

* 10 Back Squats

* 5 Good Mornings

* 5 Front Squats

* 10 Deadlifts

Strength

Complete 4 supersets

•8 Back Squat (increase the loading. to establish a heavy set of 8)

•8-10 Dumbbell Bench Press (Increase the loading or Increase the time under tension with a 3 second Count Down, 1-second tap and go, 3-seconds up. then reset and reorganize.

*Complete these sets moving from the Squat right into the Press followed with a 1-2 minute rest after each superset*

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 9 minutes

•6 Burpee Box Jump Overs 20″/24″

•10 Power Cleans 135/95

•200m Run – 200m Row – 10/7 Cal Bike
GOAL OF THE WORKOUT

* Start with an aggressive pace and hold on to it while you work through as many rounds as you can!

* Don’t let the run eat up all of your time

THINGS TO FOCUS ON

* You don’t need to stand all of the way up on top of the box, stay crouched and use your momentum to carry you over to the other side

* Jump with both feet and land with both feet at the same time for each rep to count

* Keep your chest up and drive through your legs to avoid too much hinging at the hips and putting pressure on your back

Share