Max out Monday
CrossFit Blaze – CrossFit
Warm-up
Warmup De Plata (No Measure)
:30secs per movement
2 rounds = 9 minutes
Push-up to Down Dog
Slow Air Squats
Plate Hops
https://youtu.be/1zSECvHUxcU
Push-up to Down Dog
Air Squats with Hands Overhead
Plate Front Raise to Overhead
https://youtu.be/BTrem_-M3NE
Push-up to Down Dog
Air Squats with Heels on Plate
Plate Counterbalance Squats
https://youtu.be/g6VIE3P2hLE
Strength
Rack City Complex
Build to a heavy complex in 15mins
1 Power Clean
2 Front Squats
3 Push Press or Jerks
* Before today’s metcon, we’ll have a chance to fine tune the barbell movements being performed in “Rack City” with a barbell complex
* The 6-rep complex is designed to be completed unbroken each time
* Build to something heavy for the day while maintaining quality of movement
WOD
Metcon (Time)
10 Power Cleans
30 HR Push-ups
10 Front Squats
30 HR Push-ups
10 Push-Press
30 HR Push-ups
Lvl 1: 75/55
Lvl 2: 115/75
Lvl 3: 155/105
*Choose moderately heavy barbell weights, but loads that allow you to keep each movement to 1 or 2 sets
*Use the same load for each movement, choosing your weight based off your limiting factor, which will likely be the Push Jerk
*The barbell starts from the floor for all movements
*Expecting this workout to take between 5-10 minutes to complete
*Make sure to stand to full extension at the top of the air squats, with shoulders – hips – knees – and ankles all in one straight line
Finisher
Tabata Plitt Abs Part 1 (AMRAP – Reps)
2 Rounds
1:00 – Anchored Sit-ups
1:00 – Russian Twist (body weight)
1:00 – Planks
1:00 – Bicycles
Rest 2min
