Friday January 4th

CrossFit Boathouse – CrossFit

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Prep/Skill

stretch and foam roll!

couch stretch

pigeon

cat/cow

Warm-up

3 Rounds

5 burpees

5 air squats

5 hip thrusts

5 pull ups

Strength

Front Squat (4 or 5 x max reps)

20 minute clock

50% 1 RM for max effort reps (once you rest more than 1 second at the top it is over – looking for non-stop movement)

immediatley into:

Hip Thrusts (4 or 5 x max reps)

with back on a bench or box, drive hips up and pause for 1 sec at the top of each rep. If you have never done these before you may be sore! Booty gains!
50% 1RM or 50% max weight. Complete max effort reps until failure. More than 1 second rest means it is over. Looking for nonstop movement

Rest 2 minutes then right back to front squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 squat cleans (95/65)

10 pull ups

20 double unders

L3: (75/55)

L2: (65/45), assisted pull ups, 20s double under attempts

L1: (45/35), ring rows, single unders

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