CrossFit Sona – CrossFit
SONA WARM-UP- World’s Greatest Stretch (No Measure)
1 Set for Quality of:
3 World’s Greatest Stretch / Side (Pause 3 seconds in each position)
9 Air Squats
1 Ninety Second Air Squat *
* :30 descent to the bottom, :30 HOLD at the bottom, :30 ascent to finish the rep.
5 Minute AMRAP for Quality of:
10 Kettlebell Swings
10 Goblet Squats
* You choose the weight, perform at a casual pace.
Back Squat (5 x 3)
Every 2:30 for 5 Sets of:
3 Back Squats @ 80% 1RM, Climbing
3 Back Squats @ 80% 1RM, Across
3 Back Squats @ Challenging Weight, Climbing
** Work in partners/triples off racks. partners observe your technique and squat depth; are your squats below or above 90 degrees. Make notes in your log of your squat depth for future reference.
TABATA – BOTTOM TO BOTTOM AIR SQUATS (AMRAP – REPS) (AMRAP – Reps)
TABATA BOTTOM TO BOTTOM AIR SQUATS (AMRAP – REPS)
(:20 On, :10 Off – 8 Rounds)
Bottom to Bottom Air Squats
8 cycles of
:20 seconds on/ :10 seconds off
(hold bottom squat on ‘off’ :10)
[Scale 1 & 2]:
Remain in the bottom position for the rest intervals, and return back down immediately at the top of each rep. No resting at extension.