CrossFit 201 – CrossFit
Warm-up
Lax ball hips/ glutes
1:00/ side pigeon
2 Rounds
1:00 Bike
10/ Side Russian Step Ups
10 Warrior Squats
10 1/1/4 Barbell Back Squats
STRENGTH
Back Squat (Week 1 of 4)
Complete a few warm up sets, and then:
65% x 5
75% x 5
85% x max reps (5+)
SUPERSET with
10 Barbell Box Step-Ups 20″
*Left + Right = 2 steps
*Shoot for 75/55 lb bar or more (Use DB’s or KB’s if uncomfortable with barbell)
*Be sure to stand all the way up before bringing your other foot on the box.
Concentrate on your glutes and hamstrings.
Back Squat (85% x max reps)
Metcon (5 Rounds for reps)
2 minutes AMRAP:
10/7 Cal on the Bike (:45 MAX)
10 Unbroken Toes-To-Bar
Max Front Squats 185/135
Rest 90 seconds
Repeat x 5 Rounds
RX+ can be anything over 185/135. Some of you can probably do 205/145+.
Throw your weight in the comments and let’s see what you can do.
These are short bursts for a reason! Go hard and LETS GO!