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Rocky Point CrossFit January 29, 2013

CrossFit Back Squat

Today’s Workout
Warmup:
3-4 Rounds (not for time)
1 Rope Climb
2 Skin the cats
4 Box Jump-overs
20 Second L-Sit Hold
20′ Handstand Walk or Hold
*There are progressions for all these movements. Great practice!

Strength
Shoulder Press
5 X 80% 1RM, 5 X 85% 1RM, 3 X 85% 1RM, 3 X 90% 1RM, 1 X 90% RM, 1 X 95% 1RM

WOD
Fitness
30 Kb Swings (53/36)
10 Box Jumps (24/20)
25 KB Swings
15 Box Jumps
20 KB Swings
20 Box Jumps
15 KB Swings
25 Box Jumps
10 KB Swings
20 Box Jumps

Performance & RX
50 Kb Swings Perf (45/25) RX(53/36)
10 Box Jumps Perf (20) (24/20)
40 KB Swings
20 Box Jumps
30 KB Swings
30 Box Jumps
20 KB Swings
40 Box Jumps
10 KB Swings
50 Box Jumps

Whole lotta box jumps folks. Just a friendly reminder to step down and avoid the “bound”

 

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