10 to 1, chest to bar, crossfit, rounds, squat clean, training, wod, workouts -

Monday 4.13.20

Warm-up Prep (10-15 Minutes)

2 Rounds

1 Min Quad foam Roll

:30 Straight Arm Pectoral Rig Stretch each arm

:30 Bent arm Pectoral Rig Stretch each arm

500m Row

10 Push-ups

5 Strict Pull-ups

:30 Lat foam roll each side

:30 Ab Stretch

 

Strength - Front Squat

EMOM x 10 

4 Front Squats

70-75% of 1 RM

 

WOD (Workout of the Day) 

"Silverback"  

Reps of 10, 9, 8 down to 1

Squat Cleans 75/45

Chest to Bar

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

Stimulus:  

  • Our goal for this workout is to target 8-15 Minutes
  • The weight is light and the movements are fast, this will be a fast grinder that will feel like it won't end, but it's faster than you think.  Get into your rhythm by round 7 and go into cruise control with emphasis on speed.
  • Score is time to completion

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Lighter weight, banded pull-ups/c2b or jumping of the same

Back to Incorporating all 3 Energy Systems (Phosphagen, Glycolytic and Oxidative) in your training on a weekly basis is consequential in developing a well-conditioned engine. Whole-body conditioning increases endurance and muscle strength.

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