PRIMUS CrossFit Orlando

Monday, 08-13-2018

Strength

Squat Warm Up
Slow Air Squats with a pause at the bottom
Air Squats
Spidey Stretch
Lateral Lunges
Deep Squat with Barbell on the knees. Drive knees forward.
Deep Squat with Batbell in front or back rack depending which style of squat they’re doing.

Front / Back Squats
50 x 5, 60 x 5, 70 x 5, 75 x 3, 80 x 3, 85 x 3

Conditioning

21 – 15 – 9
Hang Power Clean
S2OH
Pull Up

L1 – 95 / 65
L2 – 115 / 80
L3 – 135 / 95 & Chest to Bar

Cash Out

4×4 Clean High Pulls @ 75-80% 1RM

 

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