High Point CrossFit – Extra Work

Accessory Work

Warm-up (No Measure)

Hip/Knee Focused Work

3 Sets, Big Set

10 Reverse Nordic

8-10 Glute Ham Raises or Nordic Curls

10 Barbell Cossack Squats (5/5) *light to moderate load

Weightlifting

Opt 1: Metcon (Weight)

Push Jerk (From Rack)

3 Set

2 Rounds

9 Reps @

Rest :45

6 Reps @

Rest :30

3 Reps @

Rest 1:00

Rest 3:00 B/T Sets

Set 1: 9: 65% / 6: 70% / 3: 75%

Set 2: 9: 70% / 6: 75% / 3: 80%

Set 3: 9: 70% / 6: 75% / 3: 82%

Metcon (Weight)

Squats

EMOM 10:00

Min 1: 6 Back Squat @ 75-80% of Front Squat Max

Min 2: 4 Front Squats

Metcon

Opt 2: Metcon (AMRAP – Reps)

8:00 AMRAP

15/12 Cal Row / Ski

50′ Sled Push (90/45)

50′ Sled Pull

Rest 5:00

8:00

15/12 Cal Row

100′ Sandbag Carry (125/75)
Each 50′ counts as 1 rep