CrossFit – Tue, Feb 4
Week 5 of 7 Quick and Nimble!
Be sure to work on the gymnastics portions and add in some accessory work at the end of class if you can.
Be sure to work on the gymnastics portions and add in some accessory work at the end of class if you can.
Warm Up
Sabercat (Distance)
6 Sets
AMRAP 3 Mins
40/32 Cal Row
Max Distance Run
-Rest 3 mins b/t Sets
Target 200m-300m per run
Push Jerk (3 Sets
3 Push Jerk (1 set every min on the minute)
-Directly Into
3 Sets
3 Push Jerk (1 set every min on the minute)
2 Push Jerk
-Directly into-
4 Sets (1 set every min on the minute)
1 Push Jerk)
3 Push Jerk (1 set every min on the minute)
-Directly Into
3 Sets
3 Push Jerk (1 set every min on the minute)
2 Push Jerk
-Directly into-
4 Sets (1 set every min on the minute)
1 Push Jerk)
Start around 60% and build to 80-90%
Wall Walks (AMRAP – Reps)
1 Min of Wall Walks onto a plate (RX use 45#
-rest 2 mins-
1 Unbroken set of 50% of week 1 max effort
-rest 2 mins-
1 Min of Wall Walks onto Plate
*Score is Combined Max wall walks
Mobility
Hip Halo
Warmup:
Toes Out Walk
Toes In
Heels Walk
Toes Walk
Zombie Walks
Butt Kickers
50′ Cross Overs