Tuesday 9.25.2018

Seaward CrossFit – CrossFit

Question of the day

What childlike thing do you still enjoy?

Back Squat (4-4-4-4-4)

Record heaviest then make note of other sets.

Accessory Work

4 Rounds NOT for time:

20 Banded leg curls (https://youtu.be/TNamTFXtOSc)

20 Banded Russian kettlebell swings


Build up sets:

Every 1:00 – 1:30 for 3 sets:

3 Front squats + 1 thruster *Increasing the load each set.

Working sets:

Every 2:00 for 3 sets

2 Front squats to 1 thruster *75-80% of 9/17/18’s max

*The front squats + thruster should build explosiveness out of the bottom. Don’t plop your ass to your calves… find good controlled positions. This is a common mistake.


4 Rounds for time:

400-meters Run

50 Air squats

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