A:Warm Up
00:00-04:00 30s single unders 30s scorpion 30s iron cross 30s mt. climbers 30s walking lunges 30s pushup 1 lap run 5 burpees 04:00-6:00 Foam roll lats 06:00-10:00 10 reps each side: Spiderman straighten leg elbow to midfoot turn and reach 10:00-20:00 (Part B prep) Alt EMOM Min 1: 10 EB Thrusters Min 2: 10 Ring Rows Min 3: 10 Band passes + 5 Scap Pulls Min 4: Add weight to bar Min 5: 6 Thrusters Min 6: Set up pull-up stations Min 7 and 8: Perform a few practice reps at intended variation. 2 minutes for any final weight additions or adjustments. B: Thruster (EMOM x 8) Build in weight each set. These should be touch and go, work on fluidity. C: Strict Pull Ups (3x5-7 reps ) Every 3 minutes for 9. After each set, perform 20-30 hollow rocks Use tempo of 21x2 D: Metcon (AMRAP - Rounds and Reps) 15 Minute AMRAP: 1 Rope Climb 10m KB Front rack walking Lunge 5 Toes to bar 25 Double Unders 10 Wall Balls @ 20/14 RX+ Legless Rope Climb 24/16 KG TTB 30/20 WB E: Metcon (No Measure) Cool down (On your own) 2 Minute Squat hold Down dog to cobra x 10 reps Bike for 5 minutes at easy pace
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
July 2020
Categories |
CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |