CrossFit Hanover – CrossFit
Squat Warmup (No Measure)
Complete 1-2min cardio, followed by 3 rounds of:
8 Back Squats (+ wt. ea)
8 Supermans (3sec hold)
30sec Plank (elbows) w/ Band*
2min Ankle/Hip Mobility**
*Use a band around your knees and keep your feet shoulder width or wider to activate your hips (glutes)
**This is going to be individualized. If you struggle with depth, mobilize hips/ankles. If your knees cave in at the bottom of the squat, stretch your groin. You get the idea.
NOTE: Your warmup weights should get you close* to your required starting percentage for the day. If you’ve got a big squat, you need to make significant increases during your warmup.
Back Squat (4-4-4-4 (increase 2/4 of your work sets))
Front Squat (4-4-4-4 (increase 2/4 of your work sets))
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 5min of the following:
5 Thrusters 115/75
9 Jumping Lunges (ea)
Complete 3 total AMRAPs, starting over each time.