A. Warm Up
30s Of Single unders, If you trip: 7 Burpees
10 PVC Passes
10 Overhead Squats
45s of alternating leg single unders, if you trip: 1 lap run
10 Spiderman lunges
20s of Double unders, if you trip: 5 Cal sprint on Assault bike
10 Jumping Lunges
Last person standing:
Jump rope backwards, if you fail hold a plank until all people have failed.
ALL: Begin warming up for overhead squat
B. Overhead Squat (8 x 1 @ 15X1)
EMOM x 8
Start light and build a little. Not a strength workout. Focus on good postions.
C1. Bulgarian Split Squat (3x5 each leg @ 30x1)
If you are comfortable with this moment, add a 35-45 plate for the front foot to increase range of motion. Rest at least 30s before part C2
C2. Legless Rope Climb (3 x 2)
Start seated on the floor. If you cannot perform legless rope climbs, perform 2-3 regular and try to potnetially increase volume from last weeks work. Start a new set every 4 minutes for 12.
D. CrossFit Games Open 11.4
10 Minute AMRAP of:
60 Bar Facing Burpees
30 Overhead Squats 120/ 90
10 Muscle Ups
Scaled: Goblet Squats and perform regular burpees. For the muscle up: perform 2-to-1 for the reps on Ring Rows and Pushups. Your workout would look like this:
10 Minute AMRAP:
30 Goblet Squats
20 Ring Rows
Write something about yourself. No need to be fancy, just an overview.
CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)