CrossFit Workout 10/9/18 Tuesday

Warmup
3 rounds in 10:00 of:
10 banded good mornings
:30 front rack stretch
:30 goblet squat hold

then kb warmup

Workout Warmup
Every 4:00 x 5 rounds:
KB Swing x6 heavier than last week
Natural leg extensions x5 deeper than last week
L-sit on paralletes longer than last week
Front squats up to 135/95

CrossFit Workout
20:00 of 1:00 on 1:00 off
Odd rounds: 8 v ups+ AMRAP sustainable front squats 95/65
Even rounds: Bike calories. If there are more than 8 people in class, use all the bikes, and the rest can row.

No one goes up. Go faster.

Coach’s Note
Breathe during the squats. Switch the order to fit more people on the bikes. Try and keep the same RPMs every round. The swings should be quite heavy at this point.

Lift
Front Squat 4×6 @ 2211. Focus on exploding out of the hole after your pause

rest 3:00 between sets

Conditioning
10 minutes of 1:00 on 1:00 off rowing for sustainable meters

rest 6:00

10 minutes of 1:00 on 1:00 off biking for sustainable calories

Same pace as last week

Skills
Accumulate 40 perfect kipping ring dips. If you can do this in 2 or less sets, do 60.