6.5 Gainful

Dec 13, 2019

Graham Carless

1 min read

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

2 sets of:

L Banded Palloff Hold, 20 secs

R Banded Palloff Hold, 20 secs

L Banded Lateral Monster Walk, 30 secs

R Banded Lateral Monster Walk, 30 secs

L Single Leg Prone GHD Plank, 30 secs or Face Up Chinese Plank

R Single Leg Prone GHD Plank, 30 secs or Face Up Chinese Plank

L Leg Dynamic Bulgarian Split Squat Jumps, 20 secs

R Leg Dynamic Bulgarian Split Squat Jumps, 20 secs

Rest 1 min

You should be able to complete this entire glute activation circuit in less than 12 mins.

Strength

Metcon (No Measure)

Back Squat 1×6 at 65% 1RM

Back Squat 1×4 at 75% 1RM

Back Squat 1×2 at 80% 1RM

Back Squat 1×2 at 85% 1RM

Back Squat 1×2 at 90% 1RM

Back Squat 1xME at 85% 1RM

Rest as needed between sets.

Complete sets every 2 mins.

Max effort set terminates with any excessive pausing at the top of the lift. The athlete should take no more than 2 secs at the top of the lift to breathe, brace and start their descent for the next rep.