28-April-2018 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of:

20m Bear Crawl

20m Inch Worms w/ Press-up

5 Burpees

Weightlifting

Bench Press (3×5)

DB Bench Fly (3×5)

DB Otis (AMRAP – Rounds and Reps)

Complete as many reps as possible in 15 minutes of:

1 Front squat, 1 shoulder press, 1 deadlift

2 Front squats, 2 shoulder presses, 2 deadlifts

3 Front squats, 3 shoulder presses, 3 deadlifts
Rx: BW for FS & DL .5x BW Total for SP

Scale: Up to 0.5x BW for FS & DL, 0.25x BW for SP

Pick loads that are heavy but allow you to easily complete 3-4 reps when fresh. As fatigue sets in and the reps increase, break each movement into smaller sets so you can maintain solid mechanics.