REMINDER; SATURDAY! ***January 6th – Open Gym and 9am CrossFit class cancelled!*** Wish our lifters competing in The Barbell Classic the best of luck!!
Crossfit Due North – CrossFit
Pause for the Cause Squats (8-8-8-8)
(note the change to tempo this week – start with loads around 55-60% of your 1RM)
***We are aiming for very fast and explosive reps. The load with this tempo means very little. The speed with which you move the weight means everything. GET UP FAST!).
***rest 3:30 between sets.
Split Squats (4 x 6)
Rear Foot Elevated Split Squat
**KB Front Rack Loaded
27, 21, 18, 15. 12, 9, 6 Wallballs
10 DL 135/95
10 Lateral hops over bar
(Need to jump over bar and then back for 1 rep)
There are 7 sets of WB’s and will only need to 6 set’s of these exercises below between the WB sets