03/06/2019

Storm King – CrossFit

Warm-up

Tempo Plate & Barbell WU (No Measure)

3 Rds (12 min TC)

All squats at your lowest depth

5 Squats Heels on Plate

5 Squats Heels off Plate

5 Squats Toes on Plate

5 Squats Heels off Plate

Accumulated 1 min sitting in Hero’s Pose.

5 BN Close Grip shoulder windup

5 BN Close Grip Shoulder press to extension

5 BN Reverse Snatch Grip press to extension

Weightlifting

Back Squat

Take 5 Mins to warm up to your starting weight.

Back Squat

Set 1 – 5 reps

Set 2 – 3 reps

Set 3 – 1 rep

Set 4 – 5 reps

Set 5 – 3 reps

Set 6 – 1 rep

Rest 3 minutes between sets.

Choose the loads based on feel, but these should be heavy!

Metcon

SK: Metcon (Time)

Storm King – Competitor

3 Rds

15 C2B Pull-Ups

12 Lateral Barbell Burpees

9 Squat Cleans 135/95

PP: Metcon (Time)

Pyramid Peak – Performance 3 Rds

15 Pull-Ups

12 Lateral Barbell Burpees

9 Squat Cleans 115/80

SR: Metcon (Time)

Spruce Railroad – Fitness

3 Rds

15 Ring Rows

12 Lateral Barbell Burpees

9 Squat Cleans 95/65

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