12 Jun CrossFit – Sat, Jun 13

South Park, Potrero Hill – CrossFit

The Abyss (Time ↓ Shorter is Better)

– RX –

For time:

100 overhead squats (95/135 lb)

– Every 1:00 starting at :00, perform 15 double-unders.

– No racks. The bar comes from the floor.

– INTERMEDIATE –

For time:

100 overhead squats (65/95 lb)

– Every 1:00 starting at :00, perform 15 double-unders.

– Take the bar from the floor.

– BEGINNER –

For time:

50 overhead squats (15/35 lb)

– Every 1:00 starting at :00, perform 10 single-unders.

– No more than 5 overhead squats per minute.

– Take the bar from the floor.

– MASTERS 55+ –

For time:

100 overhead squats (75/115 lb)

– Every 1:00 starting at :00, perform 15 double-unders.

Skill Work (Checkmark)

Pre-workout strength

1 set:

5-4-3 tempo overhead squats

– :03 hold at the top, :03 descent, :03 hold at the bottom, stand with control.

– Increase loads across each set

Then …

1 set:

7 overhead squats

– Perform at workout load and pace.

Stretching (Checkmark)

1 set with a partner:

:45 forearm floor stretch

:45 world’s greatest stretch

:45 alternating scorpion stretch

– Partner 1 performs the stretch, while partner bikes; then, switch.

Week Preview

Sun- Plate carry/ Deadlifts/ T2B

Mon- Bench press/ C2B pull-ups