CrossFit – Fri, Sep 8

Strength Warm up

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

Barbell Prep

2-3 Sets of Front Squat Skill Transfer Exercises
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)

In the Hole Front Squat (In The Hole Front Squat OR Pause FS 4×5 *1 set every 1:30
5 In the Hole Front Squat OR Pause FS @ 6/10 RPE
5 In the Hole Front Squat OR Pause FS @ 6/10 RPE
5 In the Hole Front Squat OR Pause FS @ 6.5/10
5 In the Hole Front Squat OR Pause FS @6.5)
Height should be set where Hip crease is right at or below parallel. Starting in a full squat, focus on keeping the elbows high and core tight.
Explode out of the hole, smooth transition down and reset after each rep.

Pre-MetCon Warm-up

1-2 Sets
1:00 Echo Bike (moderate)
20 Step Back Lunge
50ft Overhead Carry (each arm, moderate)
10 Single Arm Thruster (each arm, light)
-Then-
Warm Up to Thruster and Overhead Lunge weights.

Workout Prep

1 Set (at workout pace):
3 Echo Bike Calories
3 Thrusters (at first workout weight)
3 Echo Bike Calories
3 Thrusters (at second workout weight)
3 Echo Bike Calories
3 Thrusters (at third workout weight)
10-foot overhead walking lunge (at workout weight)

Version of Echo Thruster Final (Time)

For time:
18-15-12
Echo Bike Calories
Thrusters
Round 1: 18 @ (95/65)
Round 2: 15 @ (115/85)
Round 3: 12 @ (135/95)

-Then-

66-foot overhead walking lunge (135/95)

TC: 12 min

Optimal: 8 Min

PAIN CAVE!

Gymnastics

Mayhem Gymnastics [MG] Cycle 11 Rings & HSPU Complexes Week 1 (OPTIONAL)

TEST DAY:

In 2 Minutes complete max reps of the following complex

6 Handstand Shoulder Taps against wall [right/left =2 reps] + 3 Kipping HSPU + 1

Strict HSPU

Score is total number for FULL complexes complete + reps of complex not completed
**If you did 5 complexes and then 4 shoulder taps when time was up your score is 5 rounds + 4 reps

Cool Down

2 minute Couch Stretch (each side)
2 minute Pigeon Pose/Stretch (each side)
2 minute Quad Smash (each side)
2 minute Lacrosse Ball Glute Smash (each side)

Couch Stretch (each side)
Pigeon Pose/Stretch (each side)
Quad Smash (each side)
Lacrosse Ball Glute Smash (each side)

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