CrossFit – Tue, Jan 7
New Cycle
Quick and Nimble
7 Weeks (1/6-2/17)
Goal: Improve capacity across broad time and modal domaining with varying intensity and volume though pure metcons and mayhem intervals.New Members: $69 1st Month Intro offer, tell your friends!!
$25 credit to your membership for every unlimited membership you refer
Quick and Nimble
7 Weeks (1/6-2/17)
Goal: Improve capacity across broad time and modal domaining with varying intensity and volume though pure metcons and mayhem intervals.New Members: $69 1st Month Intro offer, tell your friends!!
$25 credit to your membership for every unlimited membership you refer
Warm Up
The Challenge (Time)
5-4-3-2-1
Rope Climbs
100-80-60-40-20
Double Unders
Time Cap 13 Minutes
Barbell Prep
3 Sets
10 Prone Is, Ts, Ys
10 Single Arm DB Press
Push Jerk + Split Jerk (3 Sets
2 Push Jerk + 2 Split Jerk @65-70% 1RM Push Jerk
3 Sets
1 Push Jerk + 1 Split Jerk @ 75-85%)
2 Push Jerk + 2 Split Jerk @65-70% 1RM Push Jerk
3 Sets
1 Push Jerk + 1 Split Jerk @ 75-85%)
Do a set every 1:30
Gymnastics Week 1 (Mandatory) (AMRAP – Reps)
Max Effort 3 minutes of Wall Walks
- We will be doing Percentage work off of this for the cycle
- Suggested Warm Up
- 5 Inch Worms
- 5 Push Ups
- 5 PVC Pass Throughs
Cool Down
3 mins of easy cardio
1 min Calf and Big Toe Stretch
Mobility:
Crossover Symmetry
Hip Halo
Movement Prep:
6:00 Moving Through
:30 Ski or Row (easy pace @10 damper)
25 Single Unders
1 Sit to Stand Rope Climb into 1 foot clamp
Workout Prep:
1 Half Rope Climb
15 Double Under