DFC CrossFit – HS AST Class
Warm-up
Warm-up (No Measure)
30sec STATIC PILLAR HOLDS
30sec HOLLOW ROCKS
30sec BANDED REVERSE HYPERS
10 EMPTY BAR FRONT SQUAT
Strength
Deadlift (6×3 @ 82.5% of most recent 3 RM)
Rest 90sec
Compound
Bulgarian Split Squat (8, 8, 6, 6, 4, 4)
Lunge with back foot elevated on low step
Work up to a heavy 4 reps. Use a barbell, safety squat bar, Trap bar, DBs, KBs or weighed vest. Load it anyway you can.
Teapot Walking Lunge (6×10)
Make sure to take a long stride and really challenge yourself. Don’t lunge on a tight rope. Get a nice base of support on these.
5RT and 5 LT
Go HEavy
Gymnastics
Pull-ups (50 Reps)
How many sets to get to 50?
Scoring: Put the number of sets in the reps for the score.