*In the next 2-3 weeks the farm strong program will become part of the gpp program.
RX sandbag weight for men is 40-80lbs
RX sandbag weight for women is 20-60lbs
*A single/double dumbbell or kettlebell can also be used for all workouts
Warmup
For 6 min
30 Forward and backwards line hops
10 Bodyweight good morning
6 Alternating leg v-up
-Then-
2 Rounds
30s Each
Bottom of squat
Couch stretch (each leg)
Box or banded front rack stretch
Doorway chest stretch
-Then-
Workout Notes
We are taking a spin off of CrossFit Games Open workout 19.5 rep scheme today!
Goal time should be 12-15 minutes.
Your strategy should be to tackle one big set in the first round then perform manageable sets with short rest for the remainder of the reps.
The round of 9 is where you want to push hard through the finish.
Workout
For Time
33-27-21-15-9
Power clean
Toes to bar OR V-up
Accessory
For 2 min
Heel elevated bottom of the squat while holding sandbag/dumbell/kettlebell
and then
Warm-up: done.
Workout: 13:06
P. Ckean: #65
T2B. Hands started to blister in the 21 round.
Accessory: done with #20, on about a 2″ plate.
Dan, what is the purpose of this movement? Is it supposed to be a full squat, or hover above full-depth? Heavy weight? I’m not sure what I’m supposed to be focusing on. Thank you!