“Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don’t.” — Steve Maraboli
GROUP PREP:
3 min Cardio
30 Slow Air Squats
7 Burpees
20 Dumbbell Goblet Squats (Light Weight)
10 Barbell Pausing Front Squats (3 Seconds in Bottom)
Barbell Warmup
STRENGTH:
Front Squat Waves
On the 0:. 1 Front Squat @ 84% of 1RM
On the 1: 1 Front Squat @ 87%
On the 2: 1 Front Squat @ 90%
On the 3: 1 Front Squat @ 87%
On the 4: 1 Front Squat @ 90%
On the 5: 1 Front Squat @ 93%
On the 6: 1 Front Squat @ 90%
On the 7: 1 Front Squat @ 93%
On the 8: 1 Front Squat @ 96%
Until the 15 Minute Mark: Build to a Heavy Single or 1 Rep Max for the Day (does not have to be on the minute, but you have a strict 7 minutes to find it)
STIMULUS
• Working through some Front Squat waves before building to a heavy single for the day
• You’ll complete 1 Front Squat on the minute from 0:00-8:00 on the clock
• From 8:00-15:00 you’ll build to a heavy single
WOD:
For time:
1,500 Meter Row
30 Deadlifts (Rx 225/155) (Rx+ 245/165) (Scaled 175/125)
45 Lateral Barbell Burpees
STIMULUS
• Complete all the reps at one station before moving to the next
• This workout should take somewhere between 8-15 minutes to complete
• Choose a moderate weight on the deadlifts that allows you to complete at least sets of 5-6 during the workout
• On the lateral barbell burpees:
* There is no need to stand to full extension
* You must jump back, jump up, and jump over the bar with both feet for Rx
MOBILITY:
Kneeling Split: 1 Minute Each Side
Butterfly Stretch: 1 Minute
Laying Front Rack Stretch: 1 Minute
CrossFit Reserve 