CrossFit – Tue, Sep 17
Warm Up
Behind the Neck Split Jerk + Pause Split Jerk +Split Jerk (Weight)
8 Sets (1 every 1:30)
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk
*Start at 55-60% 1 RM Split Jerk and work up to 70%
**3 Second Pause in the dip of the “Pause” split jerk
Metcon Warm Up
8:00 Moving Through
1:00 Ski
10 Single Arm High Pull(l/r)
10 Single Arm Dumbbell Russian Swing
10 Kip to Swing
5 Tempo Ring Dip
Workout Prep:
1 Set at Pace
3 Cal Ski
2 Hang Dumbbell Snatch
1 Muscle Up
Taco (Time)
For Time:
60 Cal Ski
40 Hang Dumbbell Snatch (50/35)
20 Muscle Ups
40 Hang Dumbbell Snatch (50/35)
60 Cal Ski
Time Cap 18 MIns
Bar Muscle Ups=RX
Ring Muscle Ups= RX+
Sub Row (Same Cals)
Gymnastics (AMRAP – Reps)
4 Rounds of 30% of your Max 3 minute Rope Climb from week 1
-rest 1 minute between rounds
Score is TOTAL reps from all 4 rounds
Mobilization:
Crossover Symmetry
Banded 7’s
Hip Halo
Barbell Prep
10 Prone (I’s, T’s Y’s)
10 Single Arm Press