12/10/2020 - Sweat Panda CrossFit

12/10/2020

WOD

Dec 10

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

2 Round:

–10 Bootstrapper

–6ea Goblet Split Lunge

–6ea Single Leg DB of KB Deadlift

–:30sec Bent Knee Hollow Hold

SPECIFIC WARM UP 15-25minutes

Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Barbell Row

–10 Front Rack Alt. Lunges

–10 Good Morning

Front Squat Progression 1x:

–5 Front Squat to quarter position

–5 Front Squat to parallel

–5 Front Squat to full depth

Go on coach’s call to better assess position.

Front Squat Build Up Sets

Strength

Front Squat (3-2-1-3-2-1)

Warm-up (No Measure)

Front Squat Scaled Version:

Same

Minimal Gear:

Dumbbell Squat

6 x 8-12 reps (depending on loading)

Bodyweight Version:

Tempo Bulgarian Split Squat:

5 x 8-12 reps each side

Cool Down

Warm-up (No Measure)

Accessory Lifts

Glute Bridge Walkout 3 x 6 reps

Plank Walk Out 3 x 10 reps per side