10/05/2017

C2 – CrossFit

Warm-up

200m Jog

+

Lap Frankensteins w/ Toe Touch

Lap Walking Quad

Lap Spider Man Lunges

Then….

3 Round at Increasing Efforts

10 Air Squats

10 Sit Ups

10 HRPU

10 DU/20 Singles

Gymnastics Volume Development

With a running clock…

@0:00

2 minutes HSPU Specific Warm Up

:20 Wall assisted shoulder facing shoulder flexion

:20 Kneeling Wrist Mobility Pulses (Hands Pronated Forward)

:20 Kneeling Wrist Mobility Pulses (Hands Pronated Backward)

:20 Kneeling Wrist Mobility Pulses (Hands Supinated)

1-2 Around the Worlds off Box (20″)

Then @2:00

HSPU (Max Effort UB Set )

1 Max Effort Set of UB HSPU

then…
@3:00

5 EMOM

30-40% HSPU of max effort set

OR

HSPU Coach Led Skill Work

Then…

@10:00

Pull-ups

@10:00

2 minute Pull Up Specific Warm Up

:30 Hollow Rocks

:30 Superman Pulses

:30 Banded Row

:30 Banded Face Pulls

@12:00 Max Effort Set of UB Kipping or Butterly Pull ups

@13:00

4 minute EMOM

1 set of 40% of max effort

@17:00 Try for another max Effort Set of UB Kipping or Butterly Pull ups

OR Coach Led Kipping Skill Work

Conditioning

@25:00

(We will run heats as needed)

Metcon (Calories)

@ 25:00

12:00 Alt EMOM

Min 1: :45 ME Row (RX+ = AB)

Min 2: 12/10 Box Jump Overs (24/20)

Min 3: 20 DU + 6 Burpees to a Plate

(Note: Only score cals, but all other work must be completed to score RX)

Mobility

@39:00 Corpse Stretch

Previous Post:

«

Next Post:

»