Cascade CrossFit – CrossFit

Warm-up

Squat Days (hips and legs) (No Measure)

Tabata Bike 2 min @80%

:20 on/ :10 rest (4 sets)

Squat Drill- 3 squats each position

– Start with feet together and move out 3-5 inches for 5 sets

20- hollow rocks

20- Alternating Samson Stretch Lunge

10- Tuck Jumps

Mobility

Squat Rack hold – 2 minutes

OR

1/1 Hip Mobility

Strength Work

Back Squat

1) Back Squat: Work up to 90% for 1 rep,

then EMOM 4: 1 Rep @90%.

– Build to 90% in 5-6 sets performing sets of 1-2 reps. Rest 90s.

– We last tested 1RM Back Squat 1/1/18

– Beginner: 5 x 5, adding weight if form permits.

2) Power Clean + Squat Clean: Work above metcon weight performing sets of 2. Rest 60s.

Metcon

Extra Credit

1a) Bulgarian Split Squat: 3 x 6 ea. Rest 45s. https://www.youtube.com/watch?v=p2GQi2Muv78

1b) Stir the Pot: 3 x 10 reps each direction. Res 45s. https://youtu.be/SmZTEltFcM0

Warm-up

,: Simply Cond Warm-up 2 (No Measure)

2 min bike, row, ski or Run

2 sets:

10 lateral lunges

10 step ups

10 Jump squats

10 push – ups

10 back rolls
,

Simply Conditioning

15 min AMRAP

20- KB russian Twists

20- Goblet Squats

15/12- Cal Ski Erg

10- Renegade rows