V3 CrossFit – CrossFit
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A: Warm-up (No Measure)
:20 Seconds
Jumping Jacks
Air Squats
Single Unders
Knuckle Drags
Single Unders
Active Spidermans
Double Under Practice
Sit-ups
B: Warm-up (No Measure)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press and Stretch
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
C: Pausing Front Squat: 7:MIN EMON
Build to Heavy Single: Add weight each round
minimum 3 sec Pause at the bottom of squat
D: Front Squat: 7 MIN EMON
ADD Weight each round to build to a heavy 1 rep
E: Metcon (AMRAP – Rounds and Reps)
“Doubled Over”
AMRAP 8:
15 Abmat Sit-Ups
30 Double Unders/60 singles
Another week of “Weightlifting Wednesday” followed by a simple conditioning piece in “Doubled Over”. There is a three second pause in the bottom of each repetition of the Pausing Front Squat. “Heavy Singles” means that athletes are working to a weight that is challenging, but a load that they are still moving exceptionally well. Looking for 8 minutes of consistent movement on the conditioning piece. If not performing double unders, complete 60 single unders as a substitution. We will prepare for the conditioning piece before weightlifting to allow for a seamless transition.