Front Squat Floor Press Monday

CrossFit FTM – CrossFit

Warm-up

Front Squat Warm Up (No Measure)

Run, Row, or Ski 400 m, bike 1/2 mile

Thoracic/Lumbar Ext

Couch stretch – 1 min/side

Hip FABER – 1 min/side

Banded Front Rack – 1 min

5 Front Squats Empty Barbel

5 Front Squats @ 50% of 1 RM

Set up for first working set

Strength

Front Squat (5×4 @ 75-80% of 1 RM)

Control Down, 3 Second pause in rock bottom position, explode on the way up.

OTC

0:00, 2:00, 4:00, 6:00, 8:00

Floor Press (5×7 using Dumbells )

OTC

0:00, 1:30, 3:00, 4:30, 6:00

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
10:00 time cap