CrossFit – Mon, Apr 14
Metcon Warm Up
Zeppelin (AMRAP – Rounds and Reps)
2 sets:
AMRAP 3 Minutes
40 Double Unders
3 Burpee Bar Muscle Ups
-Rest 2 minutes-
AMRAP 3 Minutes
10 Kettlebell Swings (70/53)
20ft Handstand Walk
-Rest 2 minutes-
AMRAP 3 Minutes
40ft Kettlebell Goblet Lunge (70/53)
10 Wall Facing Strict Handstand Push Ups
-rest 2 minutes b/t sets-
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
• Target Rounds each set: 3+ on workout 1 and 2, 2+ on workout 3
• Minimum Rounds before scaling: 2 on workout 1 and 2, 1.5 on workout 3
Wide Grip Bench Press (Weight)
From rack – hand placed in wide grip; perform prescribed reps
*Do a set every 2 minutes and 30 seconds.
5 Sets
5 Wide Grip Bench Press @7/10 RPE
*10 Deficit Push Up (2 inch) after each set.
Banded 7s
Hip halo
Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 Cardio (easy-moderate)
50 Single Under
5 Burpee
10 Hanging Scap Retractions into 5 Kip to Swing
10 Banded Good Morning
:15 Freestanding Handstand Hold OR :30 Handstand Hold
20 Step Back Lunge
-Then-
Warm up to full workout movements.
Workout Prep
1 set (at workout pace):
10 Double Unders
1 Burpee Bar Muscle Up
2 Kettlebell Swings (at workout weight)
5ft Handstand Walk
5ft Kettlebell Goblet Lunge (at workout weight)
2 Wall Facing Strict Handstand Push Up