Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Oscillatory Foam Roll Adductors x 45s/each
Then,
Dynamics x 5 minutes including:
Jumping Jack shuffle
High knees
Butt Kicks
90 degree hip rotation
Carioca
Lateral lunge
Then,
2 rounds x 5 reps per BB movement of:
RDL
Front Squat
Hang Muscle Clean
Power Clean
X-Band Walks x 10 each direction OR mini-band over knees.
Strength
Wide Stance Box Squat (3RM Rest 2:00)
Beginner: 5×5
Metcon Prep: Power Clean + Front Squat: Build to desired metcon weight performing sets of 1 + 1. Rest 60s.
Metcon
Gameday (2 Rounds for time)
For total time:
30 Front Squats (155, 105)
30 Lateral Burpees over the bar
Rest 7:00
30 Power Cleans (155, 105)
30 Lateral Burpees over the bar
L3: (135, 95)
L2: (115, 75)
L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)
Extra Credit
Banded Pull-Throughs (4 x 25)
Sets 1+2: Medium Stance
Sets 3+4: Ultra Wide Stance
Squeeze glutes hard on each repetition