3/25/2020

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HammerOut CrossFit – CrossFit

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Warm-up

On Your Own

Couch Stretch 1-2 Minutes Each Side

https://www.youtube.com/watch?v=kbId9zYgoFQ&feature=youtu.be

Pec Stretch: 1-2 minutes Alternating sides

https://www.youtube.com/watch?v=_Fo1Jva3tGc

Pike Stretch: 1 minute

https://www.youtube.com/watch?v=WSkPQ1lXfNk&feature=youtu.be

2 Rounds

5 Push-ups

10 Wall Squats Video

200 Meter Row

Caesar’s Palace (Time)

For Time: 30 Minute Cap

30 Back Squats (155/105)

30 Bench Press (135/95)

30 Deadlifts (185/135)

20 Back Squats (185/135)

20 Bench Press (155/105)

20 Deadlifts (225/155)

10 Back Squats (225/155)

10 Bench Press (185/135)

10 Deadlifts (275/185)
If you don’t have a spotter, don’t put clips on the barbell so you can easily bail if you need to

When choosing the right weights, consider the following recommendations:

1st Barbell: Moderate weight that you could complete for 30+ reps unbroken when fresh

2nd Barbell: Moderate-Heavy weight that you could complete for 20+ reps unbroken when fresh

3rd Barbell: Heavier weight that you could complete for 10+ reps unbroken when fresh

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