CrossFit – Wed, Oct 5
Warm-up
Warm-Up
<p>1-2 Sets:<br />1:00 Run (easy to moderate)<br />10 Box Step Overs<br />5 Halfway GHD Sit Ups</p><p>1 Set (at workout pace):<br />100m Run<br />4 Dumbbell Box Step Overs (at workout weight and height)<br />8 GHD Sit Ups</p>
Metcon
<p>5:30 Time Cap each Set</p><p>Sub 3:00 Optimal each Set</p><p>time cap gives you 2:30 of rest b/f starting the next set.</p>
Metcon (4 Rounds for reps)
<p>4 Sets Every 8:00</p><p><br />200m Run<br />10 Dumbbell Box Step Overs (1×50/35) (24”/20”)<br />20 GHD Sit Ups or (30 V-Ups)<br />10 Dumbbell Box Step Overs (1×50/35) (24”/20”)<br />200m Run</p><p> </p>
Gymnastics
Metcon (Checkmark)
<p>EMOM 4 Minutes<br />Odd minute: 20 Pistols [ALL 10 on one leg THEN all 10 on the other leg]<br />Even minute: 10 Burpee to 6" target<br /><br />- rest 2 minutes between EMOMs - <br /><br />EMOM 4 Minutes<br />Odd minute: 10 Burpee to 6" target<br />Even minute: 10 Strict Pull Ups</p>
Finisher
Metcon (3 Rounds for reps)
<p>3 sets<br />12 Crush Grip Dumbbell Skull Crusher<br />12 Dumbbell Hammer Curls (each side)<br />-60 seconds rest between sets-</p>
Accessory
<p>October 1k Push Challenge</p>
Push Up Challenge (AMRAP – Reps)
<p>50 Push Ups</p>