Bradley2019 1:5

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CrossFit Roux 2 – CrossFit

Warm-up

Warm-up (No Measure)

3 Sets

5 SA DB Push Press + 5 SA DB Push Jerk per arm

5 Single Arm DB Overhead Squat

8 Ring Face Pull
Ring Face Pull:

https://youtu.be/yQQJCh4Hs1s

Strength

Back Squat (8min EMOM x 3 Reps @ 55% of 1RM)

*this will feel light and the point is to really develop great speed from the bottom of the squat

Metcon (No Measure)

3 Sets – NFT

10 Tall Kneeling Dual Landmine Press

10 Dual Landmine Row

30sec 90 Degree KB Front Rack Squat Hold

rest as needed
Tall Kneeling Dual Landmine Press:

https://youtu.be/QKz1mwHNqtA

Dual Landmine Row:

https://youtu.be/iBN-2WV6br0

KB rack 90 degree squat hold:

https://youtu.be/IwkLAzN3Prg

Strength

Metcon (Time)

For Time (But not really, deal with it bro)

2 x LOF Heavy DB Lunge

20x Weighted Sit-ups w/ DB

2x LOPL Reverse Heavy Sled Drag

20x Weighted Sit-ups w/ DB

2x LOPL Forward Heavy Sled Drag

20x Weighted Sit-ups w/ DB

2x LOF Heavy DB Lunge
Reverse Sled Drag:

https://youtu.be/tLh3S7PO-Xo

Weighted Sit-ups:

https://youtu.be/CZOroZ61VSg

Forward Sled Drag:

https://youtu.be/CR7FIjbSyHo