09/01/2018
CrossFit Euphonic – CrossFit
Warm-up (No Measure)
Banded Hip Opener
Stretch Glutes/Ankles
4 x Monster Walks
10 x Russian Baby Makers
5 x Pause Back Squats 50kg/30kg
Back Squat (Rep Scheme)
Every 2 minutes, for 10 minutes (5 sets)
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
Followed by…
Back Squat (Max Reps @ 82.5%)
One set of Max Unbroken Reps @ 82.5%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
Rest 3 minutes, and then…
Back Squat (72.5% Max Reps)
Max reps with 72.5% of your 1RM
Metcon (No Measure)
Four sets of:
Row 300/250 meters
10 Burpee Box Jump-Overs (24″/20″)
15 Chest-to-Bar
Rest 60 seconds…
Run 200m
50 Double Unders
15/12 Strict Handstand Push-Ups
Rest 60 seconds…
*35 minute time cap