fbpx

Circuit Breaker

Charter Oak CrossFit – CrossFit

Movement Prep

Prehab – 2 sets: no rest between

High Knees x 15-20m

Ski Jump x 12 reps (6 per side)

Cossack Squat x 5 per side

Lying Rope Pulls or Ring Rows x 3-5

A: Front Squat (2 sets x 3-5 reps *85% or RPE 8.5)

*warm up sets, rest 30secs -1 min between warm ups

Bar x 5

40% x 5

60% x 3

70% x 1

75% x 1

80% x 1

*rest 1:30-2min between sets

B: Seated Box jump (3 sets x 3 reps)

*goal is to land on top of the box in a power position and not squatting with hips below parallel

*slightly higher box height than last week if able to remain in power position

*scale as needed with different height boxes or plates stacked up

*Rest 1:30m between sets

C: Metcon (3 Rounds for reps)

3RDS Circuit:

30 secs at each station, 30 secs exactly to rest & rotate

1. Atlas Stones

2. Rope Climb or Peg board

3. Battle Rope or Sled Push

4. Weighted Box Step Ups

*can start at different stations to share equipment

*track reps of atlas stones, rope/peg ascents and step ups for each round
High intensity if feeling good, if not feeling well recovered then do for quality reps and movement at moderate to low intensity.

Cooldown

1-2 sets

Couch stretch x 20 secs per side

Foot Drills

Foam roll any stiff or tight areas




Leave a Reply

Your email address will not be published. Required fields are marked *