CFKSQ – CrossFit
Delta
German Vacation (AMRAP – Rounds and Reps)
7 min AMRAP
11 Wall Balls (20/14)
11 American Kettlebell Swings (70/53)
Substitutions
Wall Ball: Light Thruster (Kettlebell /Odd Object / Dumbbell)
Kettlebell Swing: 1-arm DB / Backpack
Weightlifting
Front Squat
If you have a rack, use it. If not, the first front squat will be a squat clean from the floor.
Every 2 minutes for 8 minutes (4 sets)
3 x ~80-85%
Add up to 1 or 2 reps relative to loading
If you’re without weight, complete 5 broomstick front squats (working on high elbows) + :20 Goblet or Simba Squat Hold
Warm-up
1)
1 min cardio
2)
10 Good Mornings
8 Spider/Pigeons
6 Air Squats
3)
1 min cardio
4)
10 Dislocates
8 Around the World
6 Toe Touch Overhead Squat
5)
1 min cardio
6)
8 KB Deadlift
8 Med Ball Front Squats
8 Med Ball Push Press
8 Hip-height swings
6 Med Ball Thrusters
6 Russian Swings
4 Wall Balls
4 American Swings
4 Wall Balls
4 American Swings
Cool-Down
:30 Couch (ea)
:30 Pigeon (ea)
:30 Post-Chain (ea)