TUESDAY 151124
Back Squat 10, 7, 5, 3 Repetitions (Tempo Training – Super Slow Technique)
Rest as needed then,
Complete Two Times:
As Many Repetitions As Possible (AMRAP) in 1:00 of:
Wall Ball Shots (20lb. /12lb.)
Rest 1:00
As Many Repetitions As Possible (AMRAP) in 1:00 of:
Toes to Bar
Rest 1:00
As Many Repetitions As Possible (AMRAP) in 1:00 of:
Box Jump
Note: On the Back Squat, we will be utilizing the “Super Slow Technique.” From the start position, descend to the bottom position on a 5 second count. Hold the bottom position for 3 seconds, and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat the required number of repetitions. Check your fitness journals and add 5lb. to each set.
Garth teaching the “Spider Guard”
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CAMP (8:00 AM – 9:00 AM at HQ)
Our CAMP Workout will be our HQ programming today.
Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)
CrossFit Light (5:00 PM – 6:00 PM at HQ)
Our LIGHT workout will join our HQ class today.
CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)
CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)
Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga)
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