A huge congrats to Brian Irwin on his 1000th CrossFit workout here at CrossFit Free. Quite the milestone, with a great little tester to welcome him this am.
A. Back Squat – 1RM @33X1
*building on prior weeks
B. Running clock
AMRAP 5 – ladder of 1/1,2/2,3/3….. etc
Power Clean 205/133 – 185/123 – 155/103
1. Superset: 12-15 band scAp squeezes + 12-15 double db seated bent over rows + 12-15 seated bent over db fly’s
2. Ghd barbell Back extension – 3 x 10 with 10 second hold on final rep of each set
3. 3 min double lax ball on upper back
4. Crossover Symmetry
2 x 100 buildups barefoot, slow run back
Main Set: To be completed on track or grass just inside lane 1
2-3 x 1 mile repeats(fast straights – moderate effort on turns), recovery is 2-3 minutes. The key here is to feel a change in the effort from the straights to the turns but always keep running. I don’t want you to toggle from fast to easy.
Cool down: 800 easy(half barefoot)