BoomBox Crossfit, BoomBox North – CrossFit
Skills
Warm-up (No Measure)
3 sets of:
10 front-foot elevated split squat (10L/10R) – unloaded
15 band good mornings
10 single-leg KB deadlift (10L/10R) – light
Strength
Deadlift
Sport: 1×3 @ 80% ; 1×2 @ 85 %; 2×1 @ 90% of 1RM deadlift
Life: 1×3 @ 75% ; 1×2 @ 80 %; 3×1 @ 85% of 1RM deadlift
Fundamentals: 5×3 – same weight across all sets
Metcon
Metcon (Time)
Sport:
8-7-6-5-4-3-2-1
Front squat 135/95
HSPU
Life:
8-7-6-5-4-3-2-1
Front squat 115/75
HSPU or scaled HSPU
Fundamentals:
8-7-6-5-4-3-2-1
Front squat – choose load
Pike push up
