Barnes Corner CrossFit – CrossFit

Warm-up (No Measure)

SQUAT PRIMER

3 Rounds:

5 Single Leg Box Step Ups per side

5 Waiter Squats per side
On the single leg box step-ups, focus on pulling yourself to extension as opposed to pushing. We are looking to activate the hamstrings by pulling through our heel on the box. On the waiter squats, start with a lighter kettlebell. The focus here is to avoid allowing the body to compensate to one side as it is unevenly weighted. Fire the midline, activating further, and stay squared off to the front.

Back Squat (Stamina Squat Work)

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes – 2 Front Squats @ 70% of 1RM Front Squat

Even Minutes – 4 Back Squats @ 70% of 1RM Front Squat

Front Squat (Stamina Squat Work)

See back squat EMOM

Raise The Bar (AMRAP – Reps)

Ascending Ladder for 8 Minutes:

3 Thrusters (95/65)(45/35), 3 Toes to Bar

6 Thrusters, 6 Toes to Bar

9 Thrusters, 9 Toes to Bar

Continue to add (3) repetitions to each movement until time is called.
Completing the 12’s = 60 Repetitions

Completing the 15’s = 90 Repetitions

Completing the 18’s = 126 Repetitions

Completing the 21’s = 168 Repetitions

Completing the 24’s = 216 Repetitions

Metcon (No Measure)

Plank Work

Every :30 for 4 Minutes

Side Plank Left

Side Plank Right

Low Plank (elbows)