Warmup:
1:00 Echo Bike
Walking Lunge 30’
Inchworm 30’
Duck Walk 30’
Crab Walk 30’
Side lunge 30’ & back
3 Shuttle Runs
:30 Banded Front Rack stretch – see video below, courtesy of Bay Way CrossFit
Barbell warmup – With an empty bar, perform 5 reps of: Back Squat, Elbow Rotations (per side), Front Squat, Front Squat w/2-sec pause at bottom
S/S/S:
Front Squat
5,4,3,2,1
Increase weight ea set
Video courtesy of CrossFit HQ.
Front Squats go to 5,4,3,2,1 this week, with weights getting heavier each set. The goal is finishing with a heavy single for the day. If it is a new 1RM, awesome! IF not, make it heavy for the day.
WOD:
For Time*
50/40 Cal Echo Bike
*At the top of every minute (to include the start of the WOD, 2 Shuttle Runs
1 Shuttle Run = 25’ down and 25’ back
Time Cap – 16 Minutes
Video courtesy of Mayhem Athletics.
This will get spicy pretty quick. Smooth speed on the shuttle runs and then more of a sprint on the Bike will be your strategy today.
Scaling Options:
Shuttle Run -> 50M Row
Joint Strike CrossFit 