Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Oscillatory Foam Roll: 1) Thoracic Spine 45s 2) Quadriceps 45s each 3) Adductors 45s each
Then,
“Activation”
10 Glute Bridge
10 Lateral Squats
10 Glute Bridge again
10 Banded Good Mornings
Then,
“Movement Specific”
Barbell Warmup (empty barbell):
7 reps each of:
RDL
Hang Power Clean
Front squat
Use 3-4 sets of 2-4 reps gradually increasing the weight of: Deadlift
Power Clean
Squat Clean
Strength
Deadlift + Power Clean + Squat Clean Complex
65-75% of Squat Clean Max
Rest 90s
8 x 2 + 1 + 1 @80% of Last Monday, every 90s
Squat Clean
1 Rep of Squat Clean adding weight until you miss.
Metcon
Metcon (AMRAP – Reps)
EMOM 16:
MINUTE 1: 100 Ft. Heavy Farmer Carry
MINUTE 2: 20 BW Walking Lunges
MINUTE 3: 30s RKC Plank
MINUTE 4: 10 Burpees
L1: (10 Walking BW Lunges) (20s Plank) (7 Burpees per round)