Grab med ball

200M med ball run

10 front squats w/med ball

5 burpees

5 med ball push press to target

5 burpees

5 wall ball shots

10 Spider-Man Lunge

Warmup on Rig: On the pull up rig, perform 5 reps of: Scap Pull ups, Kip Swings, Kipping Knee Raise, Toe2Bar

Barbell warmup: With an empty barbell, perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Front Squat w/2 second pause at bottom


Front Squat



Increase weight ea set

Compare to 2Oct

Video courtesy of CrossFit HQ.  My hope is over the last 9 or so weeks, you have become more comfortable in the front rack position and are able to keep high elbows throughout your Front Squat.  Always lead with the elbows when you come out of the hole, and your Front Squat will be successful.  Aim for heavier weight each set than what you used on 2 Oct.


15 Min AMRAP:

10 Toe2Bar

20 Wall Balls (20/14)

10 Burpees

On the Toe2Bar and Wall Ball pieces, think manageable chunks.  Meaning, hit a chunk of reps you know you can hit, pause for a second or two, then hit another chunk.   Those small pauses will let you recover quicker than if you hit failure on either movement and HAD to stop.  For the burpees, just keep moving through them.


Scaling Options:

Toe2Bars -> Hanging Knee Raise -> Laying Toe2Bar -> V-ups

Med ball weight -> 14/10 -> as needed


Cool Down:

Cobra pose – 2 Min


Tricep smash on bar – 1 Min per side

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