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Mainfloor 6.13.17

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CrossFit Staunton – CrossFit

Warm-up

100 calf raises

100 single unders

50 sit ups

40 squats

30 push ups

20 ring rows

A: Overhead Squat 10 RM (10RM)

B: Back Rack Lunge (MAX EFFORT)

C: Lower Accessory Work (WORK HARD)

Choose 3 to 5 lifts to train weaknesses in your lower body. Train in this sequence: lower back, glutes, quads/hams, abs. These are suggestions and by no means an exhaustive list. If you know of others that work better for you or would like to try something new, let coach know so we don’t worry about you.

Lower back: reverse hypers, good mornings, rig-banded hands to hips, atlas stone cleans/deadlifts, double kettlebell swings/cleans

Glutes, hams, quads: weighted lunges, bulgarian split squats, romanian/stiff-legged deadlifts, jumping lunges, box jumps, sled dragging, GHD back extensions, reverse hyper

Abs: KB windmills, weighted sit ups, GHD sit ups, ring supported planks, v-ups, t2b, k2e, torture twists, barbell roll outs, hollow rocks, knee tucks