04/16/2014

Main – CrossFit

Warm-up

Glute Activation (No Measure)

Dynamic
+
5 Minutes of:

5 Bridge Drills
5 Supine Leg Raises (per leg)
5 Cook Drills (per leg)
5 Prone Leg Raises (per leg)

Weightlifting

Deadlift (1 x 10 @ 55%)

Gymnastics

Kipping Practice (7 Min of Bar or Ring Practice)

Work on keeping hollow body (feet aligned), drive shoulders back and down to initiate. Simply working on form, not volume.

Static Hold from Bar (4 Sets of :20 Holds (Rest :90))

Metcon

Metcon (AMRAP – Reps)

3 Min AMRAP @ 60%
10 Lunges (per leg)
3 Wall Walks
10 V Ups
Rest 2 Min
3 Min AMRAP @ 80%
10 Lunges (per leg)
3 Wall Walks
10 V Ups
Rest 2 Min
3 Min AMRAP @ 98%
10 Lunges (per leg)
3 Wall Walks
10 V Ups

RX+
Lunges (45/25)
Wall Walks = HSPU
V Ups = T2B

Mobility

Calf and Ankle Mobility

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