Big Unit

V3 CrossFit – CrossFit

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Warm-up (No Measure)

Tempo Row – 5 Rounds of :40s light, :20s “fast”

Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:

8 Pushups

8 AbMat Sit-Ups

8 Dowel Overhead Squats

Followed by: Barbell Warmup (empty barbell)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Warm-up (No Measure)

With a lightly loaded bar:

5 Front Squats + 5 Push Presses + 5 Thrusters

Rest as needed

With a slightly heavier barbell…

4 Front Squats + 4 Push Presses + 4 Thrusters

Rest as needed

With a moderately loaded barbell….

3 Front Squats + 3 Push Presses + 3 Thrusters

This is meant to leave you sweating. We want this before we begin heavy work.

Front Squat (1RM)

0:00 – 5:00 Establish 1RM

Push Press (1RM)

5:00 – 10:00 to Establish 1RM

Thruster (1RM)

10:00 – 15:00 to Establish 1RM

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