CrossFit – Mon, Jul 24
Strength Warm up
Back Squat (5×3 Back Squat building to 80%)
*Do a set every 2 minutes.
3 Back Squat @ 7/10 RPE
3 Back Squat @ 7.5/10 RPE
3 Back Squat @ 7.5/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE
Metcon
Porsche (4 Rounds for reps)
4 sets
9 Thrusters (135/95)
3 Rope Climbs
21/18 Calorie Echo Bike
-Rest 3 minutes between sets-
*24 minute TC
Gymnastics
5 Wall Walks directly INTO
50 foot Handstand Plate 360 [There will be two plates to walk around – read below]
*Obstacle Set Up
Start measurement from the wall and at the 15 foot & 25 foot mark set up a plate [SEE VIDEO FOR SET UP]
You will do a FULL walk AROUND each plate cross the 50ft mark line to end workout
Or
5 Wall Walk THEN complete a 25 foot Handstand Walk
or
5 Wall Walks into 25 Handstand Shoulder Taps on Wall
1. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. Barbell Prep
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)