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CrossFit Bako – Workout of the Day

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Warm-up

Dynamic Warm-Up (No Measure)

Spiderman Lunge

Side Shuffle South Facing

Frankenstiens

Side Suffle North Facing

Inch-Worms

Karaoke South Facing

Burpee Broad Jumps

Karaoke North Facing

Strength/Oly/Skill

Every 4 Minutes for 16 min (4 sets) Front Squat 5 reps @ 41X1, starting at 65% 1RM.

This is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5 reps. Start around 65-70% and build to todays heaviest set adhering to the tempo prescription.

Front Squat (Tempo Front Squat x 5 reps @ 41×1)

Front Squat (Tempo Front Squat x 5 reps @ 41×1)

Front Squat (Tempo Front Squat x 5 reps @ 41×1)

Front Squat (Tempo Front Squat x 5 reps @ 41×1)

Conditioning

Metcon (Time)

Every 5 minutes, for 15 minutes (3 sets):

16 Alternating Barbell Reverse Lunges @ 40% of 1-RM Back Squat

20 Goblet Squats (24/16 kg)

100-Foot Overhead Plate Carry (45/25)