CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

10-1

Air Squats

20m run each round

Strength

B: Back Squat

If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight.

Warm up sets

8 reps @50% of working weight – Slow controlled pause squats

6 reps @75% – Focus on speed

Working Set Max effort reps at chosen weight.

Metcon

C: CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
Rx: 95/65; Chest to Bar Pullups

Scaled: 65/45; Chin over Bar Pullups or Jumping Chest to Bar Pullups (head 6″ below bar)

Beginners: Start at 8 reps.

Extra Credit

D: Metcon (No Measure)

EMOM 15

A)Bike 0.5m/0.4m

B)10 ring rows + 10 Push Ups

C)50 Flutter Kicks (L+R = 1)

Cool Down