CrossFit Hanover – CrossFit

Warm-up

Squat Warmup (No Measure)

Complete 2-3min cardio, followed by 3 rounds of:

5 Pause back squats

5 Back rack lunges ea.

5 Inchworms w/ Pushup

*Add weight to the barbell for each round.

Weightlifting

Back Squat (8,8,8 (Increase from 7/26))

We’re decreasing volume on our total squat sets now, so that means your intensity/load should increase! Get a spotter and go HEAVY! You should increase all the work sets from 7/26 if you came on that day.

REMEMBER:

– Lifting heavy should NEVER come at the expense of range of motion, posture, or core engagement. NEVER lift so much weight that any of the above criteria are compromised. If you cant squat to depth yet because you’re new, stay light and emphasize RANGE OF MOTION. This keeps you safe and moving in the right direction.

Front Squat (8,8,8)

We’re decreasing volume on our total squat sets now, so that means your intensity/load should increase! Get a spotter and go HEAVY! You should increase all the work sets from 7/29 if you came on that day.

REMEMBER:

– Lifting heavy should NEVER come at the expense of range of motion, posture, or core engagement. NEVER lift so much weight that any of the above criteria are compromised. If you cant squat to depth yet because you’re new, stay light and emphasize RANGE OF MOTION. This keeps you safe and moving in the right direction.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP 12min:

30 DB Hang Power Cleans 45/30’s

30 DB Push Presses/Jerks 45/30’s

30 Box Jump Overs 24/20″

Switch with your partner as often as you want. Keep rest periods down to an absolute minimum. Push your pace and be aggressive.

Rx+ = 30/24″ Box Jump Overs