09/07/2018

Storm King – CrossFit

Warm-up

Squat WU AMRAP (No Measure)

AMRAP 8

10 Straight Leg Swings -Right and Left

10 Side Leg Swings – Right and Left

15 Slow Squats

:30 Sec Pigeon each leg

Weightlifting

Back Squat

Take 10 mins to warm up to starting weight.

Every 4 minutes, for 16 minutes (4 sets):

Back Squat x 8 reps

Goal is to make all four sets heavy. The first set should be achievable; by the second set the 7th and 8th reps should be a grind; in set 3 your chances of making the 8th rep should be 50/50, and the fourth set will be a test of mental fortitude.

Metcon

SK: Metcon (Time)

Storm King – Competitor

For time:

1000 Meter Row

immediately followed by three rounds of:

15 Toes to Bar

20 Alternating Reverse Lunges with KB Farmer’s Carry 70/53

PP: Metcon (Time)

Pyramid Peak – Performance

For time:

1000 Meter Row

immediately followed by three rounds of:

15 Toes to Bar

20 Alternating Reverse Lunges with KB Farmer’s Carry 53/35

SR: Metcon (Time)

Spruce Railroad – Fitness

For time:

1000 Meter Row

immediately followed by three rounds of:

15 V-Ups

20 Alternating Reverse Lunges with KB Farmer’s Carry 44/26

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