Warm-up
• 500 m Row
2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Find 1 Rep Max Front Squat:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%
Rest 2 minutes between each set.
This is the second test for 1RM as written in the 7/13 squat program.
Rest 1-2 min between sets.
Bench Press
• 7 reps at 70% of 1RM
• 5 reps at 80% of 1RM
• 3 reps at 90% of 1RM
• 1 rep at 100% of 1RM
Deadlift
• 7 reps at 70% of 1RM
• 5 reps at 80% of 1RM
• 3 reps at 90% of 1RM
• 1 rep at 100% of 1RM
Conditioning
“J.T.”
21-15-9 reps for time:
• Handstand Push-ups
• Push-ups
• Ring Dips
In honor of Petty Officer 1st Class Jeff Taylor. Source: crossfit.com
Goal: 9 min.
Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left