CrossFit – Mon, Jul 17
Weightlifting
Back Squat Barbell Warmup
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian Baby Makers
5 Tempo "Perfect" Empty Barbell back Squat (3:1:2:1)
5 Lateral Box Step Ups (each side)
5 Russian Baby Makers
5 Tempo "Perfect" Empty Barbell back Squat (3:1:2:1)
Back Squat (5-5-5-3-3-3)
Pre-MetCon Warm-up
Warm-up National Tattoo Day
2 Sets
1:00 Jog
10 Single Arm Strict Press (each arm, light-moderate)
5-10 Ring Kip to Swing
3-5 Tempo Ring Dip (2-3 second down and controlled up)
-Then-
Warm Up to Shoulder to Overhead weight.
1 set (at workout pace):
100m Run
2 Shoulder to Overhead (at workout weight)
1 RIng Muscle Ups
Metcon
3:30 Time Cap each Set
2:30 Optimal
National Tattoo Day (Time)
5 sets
300m Run
10 Shoulder to Overhead (135/95)
5 Ring Muscle Ups
-Rest :90 between sets-
Gymnastics
Freestanding Parallette Handstand Hold (Time)
Accumulate 2 minutes of Freestanding Parallette Handstand Hold
Every time you break complete 5 Strict Handstand Push Ups [against wall]
6:00 Time Cap.
*Do a set every 1 minute 30 seconds.
5 Back Squat @ 6.5/10 RPE
5 Back Squat @ 7/10 RPE
5 Back Squat @ 7.5/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8.5/10 RPE
3 Back Squat @ 9/10 RPE