WOD Blog
 | Mon, Oct 12 2020 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (2547 days ago) |
101220 workout(Time) Workout WARM-UP Foam Roll 1:00 Upper Back/Lats 1:00 Right Quad 1:00 Left Quad Into… 2 ROUNDS 10 Groiners 10 Air Squats 10 BB Elbow Punches Into… 2 ROUNDS 10 Alt V-Ups 5 BB Muscle Clean 5 BB Front Squats Following the Warm-Up, go into your teaching of the Squat Clean and Tempo Front Squat! EXTENDED WARM-UP 4 SETS 3 Tempo Front Squats (3030)* *Weight stays light to moderate across all 4 Sets. -Rest as Needed b/t Sets- (Score is Weight) WORKOUT FOR TIME* 18-15-12 Front Squats (135/95)|(95/65) 25-25-25 Sit-Ups -Rest 2:00- 12-9-6 Front Squats (185/135)|(135/95) 25-25-25 Sit-Ups -Rest 2:00- 2:00 Max Front Squats (135/95)|(95/65) (Score is Time)** *Bar comes from the ground. GHDs Optional if accustomed to the volume. **Score is time including the first 2:00 rest. Subtract the reps completed as seconds from the time. Do not add in the second 2:00 rest. COOL DOWN FOR RECOVERY 5:00 Foam Roll Quads + IT Bands (No Measure)
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831-297-3614
CrossFit San Benito
827 Industrial Drive suite 101
Hollister, CA 95023 (view larger map)
CrossFit San Benito
827 Industrial Drive suite 101
Hollister, CA 95023 (view larger map)
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