CrossFit Hard Boiled – CrossFit


To be done before/after class

Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total

Tight lats restrict high elbows in a front squat.

Banded Shoulder Distraction – 1:00 Each Side

Pectoral Mash – 1:00 Each Side

Foam Rolling – Quads and Adductors – 2:00

Couch Stretch – 2:00 Each Leg


Stamina Squats ((3, 6))


Alternating EMOM x 12 (6 Rounds):

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Working load today is at 63% of our best Front Squat, for *both* movements.


Metcon (AMRAP – Rounds and Reps)



1 Deadlift (405/285)

10 Toes to Bar

15 Barbell-Facing Burpees
Stimulus today is a heavy, but *not* max effort deadlift.

We are looking for a loading that would allow for 5 reps touch and go, if we were to try when fresh.

Another angle is to use 85% of your 1RM deadlift, if we are not completing as Rx.


Extra Credit

Metcon (No Measure)

To be done after the workout.

5 Supersets, Not For Time:

20 Banded Good Mornings

15 Glute Bridges

Good amount of work on the posterior chain today. Bringing about increased blood flow to the posterior chain, these controlled intensity (not for time) finisher will bring about a smoother recovery leading into our rest day.

Not for time – move station to station with a purpose, but rest as needed between sets. Movement is for quality, not speed.

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