CrossFit – Fri, Jan 27
Warm-up
Metcon
Goodness Gracious (Time)
50 Double Unders
15 Front Squats (155/105)
100 Double Unders
15 Front Squats (155/105)
50 Double Unders
Weightlifting
Push Jerk Barbell Prep
3 Sets
10 Single Arm Press R/L (Light-Moderate)
10 Jerk Dip
10 Single Arm Press R/L (Light-Moderate)
10 Jerk Dip
Push Jerk (10-8-6-4-2)
10 Push Jerk @6/10 RPE
8 Push Jerk @7/10 RPE
6 Push Jerk @8/10 RPE
4 Push Jerk @9/10 RPE
2 Push Jerk @10/10 RPE
Gymnastics
Kipping Chest to Bars Only (Time)
100 Chest to Bar KIPPING PULL-UPS
*Every time you break complete 7 Burpees to Target [6 in above reach] (OR 5 Strict Handstand Push Ups)
**YES! Kipping and NO Butterfly!
Scale to 75 Chest to Bar KIPPING PULL-UPS if you cannot do 20 unbroken fresh.
Post Workout Mobility
2-3 minute Alternating Calf Stretch
2 minute Ankle Dorsiflexion Stretch (each side)
2 Sets
1:00 Cardio
25 Single Under
10 Front Squat (45/35)
-Then-
Build to Front Squat weights.
1 Set (at workout pace):
20 Double Unders
3 Front Squats (at workout weight)