2021-01-11 Welcome BackFitness Option:5



Welcome Back

Fitness Option:
5 Rounds For Time
16 KB Reverse Lunges
14 KB Goblet Squats
8 KB Box Step Ups
*Rest 30 seconds between Rounds*


Fitness Option:
Front Squat
7-7-7-7


PART C
Finisher:
3 Rounds NOT For Time
20/16 Cal Row OR Bike
8 xFront Foot Elevated Lunge (can add weight with a KB/DB/Barbell) /per leg


Max Reps Front Squat
at 70% of 1RM
**Record weight in Notes**
(PART B)


Front Pause Squat 4x4
Front Pause Squat for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps
**3 second Pause at the Bottom**



Skill Piece
EMOM for 8 minutes
1-10 HSPU
*pick the hardest option you are currently working on, can be kipping/strict/deficit, use the normal scaling options


Accessories
DB SA Bent Over Row
12-12-12-12
Supersetted with:
15 Banded Pull A Parts


3 Position Snatch
3-3-3-3
*Pause for 3 seconds at: just below the knee, mid thigh, at the hip, this should be done at 30% to 40% of your 1RM*
Focus on bar path, aim to do this after the Class WOD if Possible

Google CrossFit News

  • Where did all the stereotypes come from?

    Read more...
  • Jayson Hopper on Instagram: “for the last 3 years I’ve been chasing the CrossFit Games...”. Also Jayson Hopper on Instagram: “I was very unprepared for all the random events that were thrown at us” (paraphrasing slightly as his story has timed out). Did he not actually ever watch the Games before?

    Jayson Hopper on Instagram: “for the last 3 years I’ve been chasing the CrossFit Games...”. Also Jayson Hopper on Instagram: “I was very unprepared for all the random events that were thrown at us” (paraphrasing slightly as his story has timed out). Did he not actually ever watch the Games before?

    Read more...
  • So close to breaking a under 6 min 100 calories

    So close to breaking a under 6 min 100 calories

    Read more...
  • Weakness Wednesday - 04 Aug 2021

    Read more...
  • Nuno Costa Finds Place of Belonging in the CrossFit Community - Morning Chalk Up

    Read more...
  • The CrossFit Old Guard Stands Tall Against Wave of Talented Young Athletes - Morning Chalk Up

    Read more...
  • The CrossFit Games Athlete Who Picked up the Most Instagram Followers is… - Morning Chalk Up

    Read more...
  • Meghan Parks finishes ninth at CrossFit games - Wareham Week

    Read more...
  • 'Fittest on Earth' title claimed as 2021 CrossFit games close - Channel3000.com - WISC-TV3

    Read more...
  • Congratulations to your 2021 NoBull CrossFit Games Women's Champion

    Read more...