After a hard day of competing we need to eat! #fuelthemachine
CrossFit:
A.
3x3 Front Squats from rock bottom rack position.
Athletes will set the bar low for this one (no pun intended). Using the rack find a spot to set the bar low on the rack as your start position will be finding tension in the hole and driving the bar from the rack. Perform a total of three front squats then drop the bar and have a friend help you lift it back up to the rack if you need assistance. Take some time building for this and pay attention to demos and cues from coaches. This is a great exercise to assist athletes to regain tension if you happen to lose it in the bottom of a squat clean.
B.
3 RFT
10 HSPU 25/45# deficit/side
50 Double Unders
10 C2B Pull Ups
C.
3x8 T2B with focus on the negative portion of the movement. Take 5+ seconds to come down for each rep.
Fitness:
A.
3x3 Back Squats from Rock Bottom position.
This is to be done the same way as above but from the back rack position.
B.
3 RFT
10 KBS 60/80#
15 Ball Slams
20 Wall Balls
C.
3x8 T2B with focus on the negative portion of the movement. Take 5+ seconds to come down for each rep.
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