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5-11-2017

11
May

5-11-2017

CrossFit Sona – CrossFit

Warm-up

SONA WARM-UP- World’s Greatest Stretch (No Measure)

1 Set for Quality of:

3 World’s Greatest Stretch / Side (Pause 3 seconds in each position)

9 Air Squats

1 Ninety Second Air Squat *

* :30 descent to the bottom, :30 HOLD at the bottom, :30 ascent to finish the rep.

Then,

5 Minute AMRAP for Quality of:

10 Kettlebell Swings

10 Goblet Squats

* You choose the weight, perform at a casual pace.

Weightlifting

Back Squat (5 x 3)

Every 2:30 for 5 Sets of:

3 Back Squats @ 80% 1RM, Climbing

[Scale 1]:

3 Back Squats @ 80% 1RM, Across

[Scale 2]:

3 Back Squats @ Challenging Weight, Climbing

** Work in partners/triples off racks. partners observe your technique and squat depth; are your squats below or above 90 degrees. Make notes in your log of your squat depth for future reference.

Metcon

TABATA – BOTTOM TO BOTTOM AIR SQUATS (AMRAP – REPS) (AMRAP – Reps)

TABATA BOTTOM TO BOTTOM AIR SQUATS (AMRAP – REPS)

(:20 On, :10 Off – 8 Rounds)

Bottom to Bottom Air Squats

8 cycles of

:20 seconds on/ :10 seconds off

(hold bottom squat on ‘off’ :10)

[Scaling Suggestions]:

[Scale 1 & 2]:

No Change

Remain in the bottom position for the rest intervals, and return back down immediately at the top of each rep. No resting at extension.

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