CrossFit Lockhart – CrossFit

Warm-up

Warm-up (No Measure)

5 inch worms

10 pump lunge per leg

20 sec hold at the bottom of the squat

3 tempo squats (4 sec down, 2 sec at the bottom, 4 seconds up)

10 regular air squats

20 sec of wrist circles

Weightlifting

Front Squat ([email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected])

4 reps = 2 pause squats (2-3 seconds) + 2 speed squat

Score your 70%, and write: 4 reps = 2 pause squats (2-3 seconds) + 2 speed squat in the comments.

Bent Over Row (5×7)

Use a barbell, and choose a weight you can perform the movement with good form, mantaining a strong back.

Accessory

Hollow hold: 5 x 20 sec hold

Copenagen (short lever) 4 x 10-15 seconds per side.