PG Crossfit – CrossFit
Beginning our second week of 1 rep max. We’ll do Overhead squat, Squat Snatch, and Strict Press this week. Next week, athletes will have another opportunity to complete 1 rep max for Back Squat, Push Press, and Power Clean.
Reminder – Injury Prevention Seminar on February 9th at 11 AM. Please RSVP to the event on FB.
Warm-up
Warm-up (No Measure)
• 10 Pass throughs
• 10 anchored air squats – legs straight, bend at the hip, fingers under toes, hips lowered into squat, hold for 3 seconds pushing elbows into knees, hips up with fingers under toes, stand up
• 10 banded pull aparts
• 10 Runners lunge – drop elbow closest to bent knee to the floor, then turn up and point fingers to the sky while still in lunge
• 10 T stabilizers
• 10 m duck walk
• 10 PVC sotts press
Strength
Overhead Squat (1 RM)
Suggested rep scheme – 8 with bar, 5 at 50%, 3 at 65%, get into singles – 25 minutes
Metcon
Metcon (Time)
5 Rounds
• 10 Pistols
• 50 ft farmer’s carry (DB 50/35) (KB 53/35)(P 70/53)
• 15 BJ (24/20) (P 30/24)
• 50 ft farmer’s carry
13 minute time cap