Friday, May 10th

By Travis Schliesser 

 

Starting CrossFit: Dealing with Obstacles -CrossFit Journal

A) 3 sets of:
Back Squat x 6+ reps 

rest 2 minutes

Set 3 is a Max Rep set where 6 is the minimum.

*Perform 8-12 Single Arm Ring Rows immediately after each set of Back Squats.

B) 20 Minutes, Not for Rounds:
600m Row OR 1 Mile Bike OR 600m Jog

then, either…

A)50′ Handstand Walk
B) 3 Wall Walks + 10 Shoulder Taps at the top of the wall walk
C) 100′ Bear Crawl (with hips higher than shoulders)

Choose a Handstand Walking option that works for you and perform the mono-structural movement at a recovery/conversational pace. If you choose the 50′ Handstand Walk, you should be able to complete the distance in 1-3 sets.

A) Back squat  
Set 1: 5 reps @ 60%
Set 2: 5 reps @ 70%
Set 3: 5+ reps @ 80%
Rest 2-3 minutes

This is the same rep scheme as 4 weeks ago. Increase your max by 5 lbs and calculate the new percentages. Set 3 is a max rep set where 5 is the minimum. 

*Perform 10-12 Single Arm Ring Rows immediately after each set of Back Squats.

B) 20 Minutes, Not for Rounds:
600m Row OR 1 Mile Bike OR 600m Jog

then, either…

A) 50′ Handstand Walk
B) 3 Wall Walks + 10 Shoulder Taps at the top of the wall walk
C) 100′ Bear Crawl (with hips higher than shoulders)

Choose a Handstand Walking option that works for you, and perform the mono-structural movement at a recovery/conversational pace. If you choose the 50′ Handstand Walk, you should be able to complete the distance in 1-3 sets.

 

 

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