CrossFit - Tue, Dec 10
Warm-Up

For Quality

3 Sets

20 seconds on / 10 second transition

- Jump Rope

- Bootstrap Squats

- Scapular Pull-Ups

- Ring Rows

- Cossack Squats

Back Squat (Every 2:30 x 4 Sets Set 1: 10 @ 55% Set 2: 10 @ 60% Set 3: 10 @ 65% Set 4: 8 @ 65%+ % of 1RM Back Squat Stimulus: Muscular Endurance / Hypertrophy / Volume Building )
"Fruitbat" (Time)

For Time

10 Rounds

3 Bar Muscle Ups

5 Front Squats

35 Double Unders

Barbell: 155/105lb, 70/48kg

Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

RPE: 8/10

Primary Objective: Go Unbroken

Secondary Objective: Manage Transitions To Control Intensity

[Fruitbat: Levels] (Time)

Level 2:
For Time
10 Rounds
7 Chest to Bar Pull-Ups
5 Front Squats
35 Double Unders

Barbell: 115/75lb, 52/34kg

----
Level 1:
For Time
10 Rounds
10 Ring Rows
5 Front Squats
50 Single Unders

Barbell: 40-50% of 1RM Front Squat

----
Competitor / Rx+:
For Time
10 Rounds
5 Bar Muscle Ups
5 Front Squats
35 Double Unders

Barbell: 185/125lb, 84/57kg

---
Masters 55+:
For Time
10 Rounds
7 Pull-Ups
5 Front Squats
35 Double Unders

Barbell: 95/65lb, 43/30kg

----
Big Class:
As prescribed

----
Travel / Hotel Gym:
For Time
10 Rounds
7 Pull-Ups
7 Dual Dumbbell Front Squats
35 Double Unders

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

For Quality

5 Sets

6-8 Strict Chest to Bar (Pronated)

100ft (30m) Farmers Carry, For Load

*Add Band to Allow for Full ROM and maintain sets and reps here today.