23
Sep
24SEP18
CrossFit Reality – CrossFit
Warm-up
Warm-up (No Measure)
Front Squat Warm up:
Mobility
Proper Warm up overview
Weightlifting
Front Squat (5×3 @ 60%)
BASED ON 1RM:
+5lbs if <100lbs
+10lbs if <200lbs
+15lbs if <300lbs
+20lbs if <400lbs
*If you dont have 1RM spend 10minutes warming up to a heavy single (AHAP) and use that to get your percentage from.
Metcon
Metcon (Time)
5 Rounds:
7 Thrusters (135/95)
1 Rope Climb
SCALED OPTIONS:
Thruster weight (95/65)(75/55)
ROPE CLIMB = 3 Rope Lowers/10 Jumping Pull ups