DFC CrossFit – CrossFit
Strength
Pick 1 connectivity exercise to complete after each Back squat set:
30 sec squat hold on rig
30 sec tissue prep shins
30 sec tissue prep glutes/hamstrings
Back Squat (5-3-1-1-1, 15 min total)
Start with a warm-up set of 5 reps betwen 50-60% then complete sets as written. Working to heavy 1 rep but leave 2 sets in the tank for the WOD. Try and get to your 90%.
Challenge
Grab a Partner to count reps for each other. (And cheer them on!) Partner A will start pull-ups while Partner B counts reps. Partner B will start pull-ups while Partner A is resting. Partner A does double unders while Partner B counts reps/rests. Partner B does DU’s while Partner A counts reps/rests. And same format for Back squats.
**REST 2 min between each max set. Score reps individually for each challenge.
Pull-ups (2 mins MAX reps)
*STRICT PULL-UPS*
Rx means no kipping, bands, or partner assistance.
Double-Unders (2 min MAX reps)
Back Squat (2 min to find 1RM)
Spider Games next Saturday 10-28-17 from 8am -12pm!