Happy Monday!! Really want to focus extra hard on movement standards this week. If you are going for Rx+, make sure you can do the moves correctly at Rx first. Rx+ workouts should still be done within allotted time frame. If movement standards are not being met, coaches will give you 2 warnings, and on the 3rd warning, Rx or Rx+ will be taken away.
“Integrity is doing the right thing, even when no one is watching” – C.S. Lewis
GROUP PREP:
200m jog
10 Deep Squat to hamstring stretch
10 air squats
10 World’s greatest
10 sit ups
30 sec active hang from bar
Strength:
Tempo front squats-
4×4: 3 seconds down, 1 sec pause at the bottom, explode up
4×1 prowler push (down and back)
WOD:
10 Front rack lunges (5 per leg)
6 Toes to bar
8 lunges
6 t2b
6 lunges
6 t2b
4 lunges
6 t2b
2 lunges
6 t2b
Fit 65/45
Rx 95/65
Rx+ 115/75
☆You may lunge forward or backward, but knee must touch the ground every time.
☆On T2B, both feet must touch the bar at the same time, doesn’t have to be the toes. Feet must pass behind the bar at the bottom of the swing.
CrossFit Reserve 