Special Clinic on Sat 5/2: “Building an Injury-resistant body” $25 in advance or at the door.
Remember our BBQ Saturday @ 11:30am
CrossFit Lehi – CrossFit Class
– 350 Row or 200m Jog
– Foam Roll or Skill work for 8 min
Deadlift (5×5 @ 90% 1RM)
Hit 5 sets best as possible at your 90%.
Focus on driving through the Heels and leading with your shoulders.
Metcon (AMRAP – Rounds and Reps)
If you have attended 3 WODS this week proceed with Recovery work. If not Proceed with Rx Wod.
With a 20 min Running clock continuously work with a 1:1 Pace/Breathing of
1 min – Front squat
1 min – Front rack push press
2 min – Back Squat
2 min – Behind Neck Push Press
3 min – Single Jump Rope
3 min – Pull-ups
4 min – Push-ups
4 min – Sit-ups
The Recovery group is taking a single deep breath before executing their movement. Ex 1 deep breath one front squat, another Deep breath and another front squat. This develops the body to properly use Oxygen and develop a work capacity that isn’t depleting but still raises BPS in order to recover your muscles while creating muscle memory. Score your workout but do not push past a consistent pace
Rx Wod is Same movements but a total score in reps. Log your performance as RX+
– Coach lead stretch