CrossFit – Tue, Dec 12
Warm Up
Kanga Bangas (3 Rounds for reps)
3 Sets:
2 rounds
12 Dumbbell Deadlifts (2×50/35)
9 Dumbbell Hang Cleans (2×50/35)
6 Dumbbell Shoulder to Overhead (2×50/35)
15/12 Calorie Air Bike
-rest 1:1 b/t sets-
Time Cap each set: 5 minutes
Input Time removing rest from each round
Strength Warm up
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
Bench Press (*Do a set every 2 minutes
10 Bench Press @ 6/10 RPE
8 Bench Press @ 7/10 RPE
6 Bench Press @ 8/10 RPE
4 Bench Press @ 9/10 RPE
*10 Supinated Grip Barbell Row after each set. Score these in notes.)
Mayhem Gymnastics [MG] Cycle 14 TTB/WW [week 3] (OPTIONAL) (Checkmark)
Today is an Endurance Workout to build capacity over time.
8 minutes on the minute [EMOM]
odd minute: 30 seconds of attemtping Freestanding Handstand Hold [scale to wall!]
even minute: 3 Wall Walks
Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Air Bike (moderate)
10 Single Arm Suitcase Deadlift (each arm, light)
10 Single Arm High Pull (each arm, light)
10 Single Arm Press (each arm, light)
-Then-
Warm Up to workout weights.
3. Workout Prep
1 set (at workout pace):
3 Dumbbell Deadlifts (at workout weight)
2 Dumbbell Hang Cleans (at workout weight)
1 Dumbbell Shoulder to Overhead (at workout weight)
3/2 Calorie Air Bike