Mobility
Band Distracted Hip Flexor Stretch x 60 seconds per side
Isometric Dead Bug x 60 seconds
Activation & Warm-Up
Three sets of:
Goblet Squat x 5 reps @ 3231
Lateral Box Step-Overs x 10 total reps (unweighted or light dumbbells)
and finish with …
Standing Kettlebell March x 60 seconds (slow and controlled)
A.
Take 20 minutes to build to a 1-RM Front Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
B.
Four sets of:
Sumo Deadlift x 8-12 reps @ 65-75%
Rest 2 minutes between sets
**Special Note**
If you are able to perform 12 reps with quality form, continue adding weight until you are challenged for 8 reps
C.
Jacobs Ladder
For time:
10-9-8-7-6-5-4-3-2-1
Thrusters
1-2-3-4-5-6-7-8-9-10
Bar Facing Burpees
35-54: 95/65 lbs
55+: 65/45 lbs
D.
Three sets of:
Bat Wings x 5 reps with a 5 second hold
10-12 Banded Step Ups (each leg)
Rest 1-2 minutes between sets
Athlete Notes:
You finally get to build to a new 1-RM Front Squat today! Please adjust the % based on how you feel and/or your needs when building to a heavy lift. Don’t forget to film yourself if you do hit a new PR and tag @crossfitinvictus so we can give you a shoutout! There is no clean work today since you are going so heavy with your front squat. Instead you’ll do some lighter posterior chain strength work. Then onto Jacobs Ladder! You are going to step on the gas pedal and don’t let up. We’ve seen this combo of thrusters and bar facing burpees countless times in CrossFit so you already know what you’re getting into before this workout starts. The hardest rounds are going to be the 9, 8, and 7 thrusters so you just have to have a little grit and force yourself to pick that barbell back up. Your goal should be to try and stay unbroken on the barbell knowing that each round is one less rep than the previous one. On the flip side, the burpees will increase but once you’re passed those tougher rounds of thrusters it just becomes about staying smooth and consistent on the burpees because the barbell isn’t going to give you too much time between. Make it a goal to focus on your breathing in this workout. Exhale at the top of the thrusters and inhale on the way down. You can save yourself on those later sets of burpees if you can manage your heart rate a little bit. Stepping up versus jumping up will help with this. Set a couple goals for yourself on this one, whether it’s unbroken thrusters, quick transitions, managing your breath, a specific time, whatever it is, then go work to achieve it. Remember, the focus of these Monday conditioning pieces is to see where your limits are so push them and see what your body can do.