West Little Rock CrossFit – CROSSFIT
(No Measure)
EMOM x 8 minutes (8 stations total)
Station A
45 seconds rowing
Stations B
45 seconds hold in bottom of goblet squat
Station C
45 second tricep smash on barbell (Right arm)
Station D
45 seconds tricep smash on barbell (Left arm)
*You may start at any station, so long as you hit each station twice total.
Front Squat
Warm-up-
Every 90 seconds for 6 minutes (4 rounds):
5 Front squat
*Build to moderate weight
Then
Every 2:30 for 15 minutes (6 Rounds)
Front Squat
Rx+:
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 70%
Set 3 – 3 reps @ 75%
Set 4 – 2 reps @ 80%
Set 5 – 1 rep @ 85%
Set 6 – 1 rep @ 90%
Record your 90%.
Rx:
5 Front squats
*Increase weight each round as tolerated. Record your heaviest set of 5
Metcon (Distance)
2v2 (can be 1v1 or 1v2, etc.)
Rower set at 16 x 1 minute intervals. Rotation as follows:
Athlete A1
Athlete B1
Athlete A2
Athlete B2
1 rower between 2 teams. Each person will complete 4 rounds of 1 minute max calorie rows. Rowers will be set to pause after each 1 minute interval to allow athletes to transition on/off rower. Record total distance accumulated for your team for all 4 rounds.
