CROSSFIT 11/06/2019

A. Strength (00:15-00:55): Today we have several variations to train the posterior as well as the anterior chain – it’s a strength only day!

1) Zercher Box Squat: Build to a heavy 1rep. Rest 2:00
– Use a 13-14” Box; this is a challenging variation for the quads and upper-back.
– please watch Demo of execution here:

2) Glute Hip Thrust: 3 warmup sets, then:
5 x 8
– squeeze glutes hard at the top

3) DB Step-ups: 1 warmup set, then
3 x 10 each leg
– perform all reps on each leg before switching sides

4) Farmer Carry: Core/Grip work finisher:
Max 30meter Trips in 7 Minutes.

C. Accessory

Single Leg Banded Hamstring Curls:
3 x 30-50 each side

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