CrossFit – Mon, Nov 4
Week 2 of 8: Nerves of Steel Cycle.
Designed to build our top end strength and improving “ aerobic engine” as we build strength in conjunction with conditioning.
Designed to build our top end strength and improving “ aerobic engine” as we build strength in conjunction with conditioning.
Warm Up
Strict Press + Push Press (Weight)
@0:00
Strict Press
Take 8 Minutes to establish a heavy triple strict press
@9:00
Push Press
50 Unbroken Barbell Press with empty barbell
Score is the heavy triple strict press
Time of push press in notes
Metcon Warmup
Henshaw Warm Up
25 ft
Toes out Walk
Toes In
Heels Walk
Toes Walk
Zombie Walks
Butt Kickers
Figure 4 Walks
into
100m Run
10 Hanging Scap Retractions
5 Ring Kip to Swing
5 Hand Release Push Ups
Just Go With It (Time)
7 Sets (2:30 TC each set)
100m Run
2 Ring Muscle Ups
-rest 30 secs-
100m Ski
6 Ring Push Ups (Or DB/KB Push Ups)
-rest 30 secs-
Score is total time for each set without the 30 secs rest between sets.
1 Set is 100m Run, 2 RMU, rest 30 secs, 100m Ski, 6 Ring Push Ups
Mobility
Hip Halo Activation
Crossover Symmetry
Banded 7s
Barbell Prep
3x Empty BB Push Press
3 x Empty BB Strict Press