CrossFit (Performance)
A. Every 3 minutes, for 12 minutes (4 sets): Back Squat x 6 reps Goal is to make all four sets heavy. The first set should be achievable; by the second set the 5th and 6th reps should be a grind; in set 3 your chances of making the 6th rep should be 50/50, and the fourth set will be a test of mental fortitude. B. Against a 4-minute running clock, perform a total of 3 sets of: Run 400 Meters or Row 500m Max Reps of Single-Arm Overhead Dumbbell Squats (55/35 lb DB or KB) Rest 2 minutes between sets. CrossFit (Fitness) A. Three sets of: Back Squat x 6-8 reps @ 32X1 Rest 45 seconds Reverse Snow Angels x 15 reps @ 2020 Rest 45 seconds Hollow Body Roll to Superman x 6 rolls each way Rest 45 seconds B. Against a 4-minute running clock, perform a total of 3 sets of: Run 400 Meters or Row 500m Max Reps of Single-Arm DB Overhead Reverse Lunge Rest 2 minutes
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December 2020
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