CrossFit – Tue, Sep 17

Warm Up

Mobilization:

Crossover Symmetry

Banded 7’s

Hip Halo

Barbell Prep

10 Prone (I’s, T’s Y’s)

10 Single Arm Press

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

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