Trainer Warmup 10 Min. Prepare for our „Outdoor Warmup Mile“
STRENGTH DAY
Bench Press: 8-5-3-3-3-2-2-1@60%,70%,75%,75%,80%,85%,85%,95% based on your CrossFit Total Score.
Rest 1:30min in between Sets. Work in teams of 3 and rush through the working sets.(20 Min. Time Cap.)
scaled: 10-8-8-6-6 take 3 Warmup Sets and then work your way up.
Back Squat: 8-5-3-3-3-2-2-1@60%,70%,75%,75%,80%,85%,85%,95% based on your CrossFit Total Score.
Rest 1:30min in between Sets. Work in teams of 3 and rush through the working sets. Focus on hips below! parallel! not parallel! 20 Min. Time Cap
scaled: 10-8-8-6-6 take 3 Warmup Sets and then work your way up.
HIP CREASE Below Parallel, Open Standard:
Hips Below Parallel, That´s what we want!
@ Parallel, See the difference.
hips at parallel to knees, needs to be lower than this.
