CrossFit 42 South

Thursday – squats + tabata intervals + burner AMRAP

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

General movement flow to start

2sets of:

6-8 dual KB front rack squats

10m inch worm

5 pass throughs standing then 5 pass throughs at the bottom of squat

then into front squat arm up

*during warm up time spending some time on mobility if you need it to improve your front rack position.

A: Front Squat (6×2 @ 20X1)

every 2:00

Goal is to progress from last weeks 3’s. Use the same weight across. Avoid failing reps. We will test 1rm next week.

B: Tabata row for meters (Distance)

Tabata row for max meters.

A tabata is 8x:20 work, :10 rest.

Come to a complete stop when the clock signals rest.

B: Tabata Air Bike for max cals (Calories)

Tabata Air Bike for max cals.

A Tabata is 8x:20 work, :10 rest.

In the rest, stop peddling. Place feet on the peg.
Complete whatever you did not complete last week.

-rest 3:00- before C

C: Metcon (AMRAP – Reps)

10min AMRAP:

30 double unders

20 jumping lunges

10 burpees
Score will be total reps completed

This AMRAP should be superr simple but if you push it, it will be a real burner to finish off your Thursday

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