09/13/2019

Encinitas – Group Class

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Warm-up

Run 200m

50’ Quadruped Banded Side Step (25′ each side)

10 Banded Clam Shell each Side

10 BB Kang Squat

10 Alternating Cossack Squat (try it with BB on Back)

30 sec BB Quat Smash

30 sec Couch Stretch each leg

30 sec Pigeon Stretch each leg

1 min Figure 4 Lacrosse Ball Glute Smash

1 min Foam Roll

Strength

Start with a few warm up sets, then begin the following working sets:

Back Squat

Set – 1. x 4 reps @ 75%

Set – 2. x 3 reps @ 80%

Set – 3. x 3 reps @ 85%

Set – 4. x 1 rep @ 90%

Set – 5. x 10 reps @ 70%

Set – 6. x 10 reps @ 75-85%

Record your final set of 10 Reps

Back Squat

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

30 Bar Facing Burpees

15 Front Squats (Rx+ Overhead Squats) 95/65

10 Chest to Bar Pull Up