DFC CrossFit – CrossFit
Connectivity
3 Rounds :45/:15
Tissue Prep Calves L & R
Banded squat hold
Bird Dip with KB L & R
Empty bar GM
Strength
1RM Back Squat Test Day.
Back Squat (*Please look up your weight % before class. )
Sets working up to max with rest time:
35% x 10 (1 min)
55% x 5 (2 min)
65% x 3 (2 min)
75% x 2 (3 min)
85% x 1 (3 min)
95% x 1 (5 min)
100% x 1 (5 min)
102-105% x 1 (5 min)
Assistance Work
Extra Credit-you may work into rest between sets if you feel good.
Push-ups (Complete 50 reps with good form)
*When you break on the Push-ups, knock out 5 Hammer Curls AHAP for a penalty.
Hammer Curls (Penalty for breaking push-ups)
With elbows to sides, raise both dumbbells until forearms are vertical and thumb faces shoulder. Lower to original position and repeat.