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Foundation Sequence, Dr. Eric Goodman at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (15 minute cap):
400M Run
20 Good Mornings 45/35-lb
10 Lateral Lunge
5 Goblet Squats, Tempo: 53×1
Max Strict Chest-2-Bar


Group Hip Opener
1 Round: Side-Butt


3 Rounds:
Backsquat, build to 55% 1RM
Ankle Flexion KB on Box

Workout of the day for Monday, November 28th, 2016:
3 Rounds of BackSquat:
65% x 5
70% x 5
75% x 5+

Complete a set of BackSquat every 2 minutes for 9 rounds. The goal on the plus set is 12-15 reps. If you can easily get 15 reps, increase your 1RM and recalculate your percentages. If you cannot get 12-15 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Sweat Session Workout for Monday, November 28th, 2016:
7 min AMRAP:
5-10-15-20-25…
Dumbbell Thruster
Calorie Row

7 min AMRAP:
5-10-15-20-25…
Russian KB Swing
Ab-mat Sit-Up

7 min AMRAP:
5-10-15-20-25…
Air Squat
Burpee
Pull-Up