CrossFit Tactical Strength – CrossFit
Animal Warm Up (No Measure)
2 Rounds 50′ (Width of the Gym)
Barbell Front Rack Stetch (No Measure)
Set up a bar in a squat rack. Hold Bar in a front rack position. Partner drives elbow up as you press down int your partner’s hands. 5 Seconds on 20 Seconds find new end range. Repeat 3-4 times each arm.
Move from hip bridges to goblet squats with no rest. It doesn’t have be heavy but we must move thru quickly.
Hip Bridge (3×15)
laying flat on the floor, press hips up through the floor squeezing the glutes at the top.
95/135 3 Second Pause at top of each rep!!!
Goblet Squat (3×8)
Tempo = 33×1
Super Set with hip bridges
Front Squat (3-3-3-3-3)
Low Box (Below Parallel + Chains
Metcon (AMRAP – Rounds and Reps)
AMRAP in 3:
10 Deadlifts 135/95
10 Bar Facing Burpees
10 Push Press 135/95
Rest 3 Minutes between rounds