CrossFit – Fri, Jan 17
New Members: $69 1st Month Intro offer, tell your friends!!
$25 credit to your membership for every unlimited membership you refer
$25 credit to your membership for every unlimited membership you refer
Warm Up
You’ll Be in My Heart (Time)
NCC Qual Event 5&6
“Max Handstand Hold & Top Heavy”
Against a 3:00 Clock: Establish Longest Unbroken Freestand Hold
At 6:00 Mark Event 6 Begins:
50/40 Cal Echo Bike
25 Handstand Push ups
50 Toes to Bar
25 Handstand Push ups
150 Foot Overhead Walking Lunge (45/35) Bumper Plate
Time Cap Part 2 (16 Mins)
Add in Handstand Hold time in notes
Barbell Prep
Burgener Warm Up
Snatch
Power Snatch (3 Sets
3 Power Snatch @60-65% 1RM Power Snatch
2 Sets
2 Power Snarch @70-75%
3 Sets
1 Power Snatch @75+
)
3 Power Snatch @60-65% 1RM Power Snatch
2 Sets
2 Power Snarch @70-75%
3 Sets
1 Power Snatch @75+
)
Do a set every 1:15
Chest-To-Bar Pull-ups (4 Unbroken Sets of Chest to Bar Pull Ups at 30% of week 1 max effort
-rest as needed between each set)
-rest as needed between each set)
Ex. if you got 32 CTB Pull Ups in week 1 30% would be 10. Do 4 unbroken sets at 10 reps
After 4 sets, accumulate 30 PVC Prone Lifts
*Score is total CTB accumulation
Mobility
Crossover Symmetry
Banded 7s
2 Sets
1:00 Echo Bike
:15 Freestanding Hold or :30 Handstand Hold on Wall
5 Knees to Elbows
10 Step Back Lunges
50 ft single arm Overhead Carry