By Matt Posted On April 22, 2017 Categories : WOD

22/04/2017

CrossFit Euphonic – CrossFit

Warm-up (No Measure)

Roll Hips & Glutes

Roll Quads & IT Band

Stretch individual tight areas

–

2 x 10m Monster Walk @ Mid Shin

2 x 10 Russian Baby Makers

Core Complex 1 (No Measure)

Three rounds, for quality:

20 Second Hollow Hold

20 Hollow Rocks

20 V-sits

20 Second Superman Hold

20 Second Superman Rocks

60 seconds rest…

Back Squat (5-5-3-5-5-Max)

5 @ 40%

5 @ 47.5%

3 @ 55%

5 @ 65%

5 @ 72.5%

Max Reps @ 82.5%

–

Aim is to hit 1-2 reps more than last week

Back Squat (3 x 8)

Perform 3 sets of 8 reps at 70% of your 1RM.

Strict Pull-ups (No Measure)

3 x 10 Strict Pull-ups

Toes pointed, in front of the rig

Butt squeezed, rib cage down

Pull with Lats, Chin above the bar

Bent Over Row (3 x 10)

Use a weight that you can complete 3 sets of 10 with correct form.

Butt Stuff 2 (No Measure)

Three rounds, for quality:

20 x Box Step-ups (Hugging KB) Alt

20 x Banded Hamstring Curls (Use Bench)

60 Second Hold – Chinese Face-up plank