Strength Season begins with Volume Day!

Oct 21, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

20 Air Squats

5 Double Push-up Lunges

10 High Five Squats

15 GHD Hip Extensions

20 Banded Face Pulls

2 minutes Handstand Progressions

Strength

Back Squat (5 x 5 @ 90% of 5RM)

5RM as established last week.

20 minutes

Bench Press (5 x 5 @ 90% of 5RM)

5RM as established last week

18 minutes

DB Lunges (2×10/leg)

To be done in up/down fashion on one side then the other.

Use 1 DB weight down from last week’s 10RM/leg.

Log in TOTAL weight, note in comments weight PER hand

8 minutes

Metcon

Metcon (Distance)

Play the Darts game on the Rower and log in your meters rowed (given at the end), with your game score in the comments

Mobility

Metcon (No Measure)

2 min Foam Roll T-Spine

2 min Foam Roll Quads

2 min Couch Stretch / side

2 min Lying Wishbone Stretch (Middle Split against wall)