25-11-2019

Clyde Coast Crossfit – CrossFit Lite

Warm-up

Warm-up (No Measure)

10 x Lunges

1 min Sumo Hold

10 x Fire Hydrants – each side

6 x Spiderman + Reach

10 x Squat Jumps

10 x Pass throughs

10 x Good Mornings

Weightlifting

Back Squat (Max reps @ 77.5% – Min 1 rep)

Warm up sets

5 x 35%

5 x 40%

3 x 50%

3 x 60%

3 x 70%

20 mins to warm up and hit your Max reps @ 77.5% – work with a partner to ensure safety when going for max reps!

Focus on control on the way down and a strong fast drive back up, keep tension throughout!

Metcon

Metcon (Time)

60 x Wall Balls 9/6kg

50 x MB Sit Ups 9/6kg

40 x Box Jumps 24/20″

30 x Slamball Twists 15/10kg

20 x Down Ups

10 x TTB
10 min Time Cap!

Move fast if you want a chance to finish this!

Back Rack Lunge (50 Reps)

Accumulate 50 Alternating lunges with a weight held in the back rack position – focus on quality of movement!

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