Monday Mayhem

Posted: 23rd October 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

Warm-up

Front Squat Warm-Up (No Measure)

20 Banded Good Mornings

20 Squats

Bear Crawl Rig Length 2 x

20 Banded Good Mornings

Crab Walk Rig Length 2 x

20 Goblet Squats

Hold Goblet Squat for 2 minutes

Weightlifting

Front Squat (1, 1, 1, 1, 1, 1, 1)

Take 15-20 minutes to build to today’s 1-RM…

Front Squat x 1 rep @ 32X1

(3-second descent, pause for 2 seconds in the bottom, then drive to full extension)

*Emphasize TEMPO and FORM first, load second.

Metcon

For time: Thruster/FS/BS and Pull-up Chipper (Time)

For time:

20 Thrusters (115/75 lbs)

10 Pull-Ups

30 Front Squats (115/75 lbs)

20 Pull-Ups

40 Back Squats (115/75 lbs)

30 Pull-Ups

Buy-Out

Buy Out: Curls for the Girls (or Guys) (No Measure)

2 Rounds

Pronated Grip Barbell Curls (45 lbs) – 1 min max reps

Rest 1 min

Supinated Grip Barbell Curls (45 lbs) – 1 min max reps

Rest 1 min

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