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CrossFit 4/2/2018

1
Apr

CrossFit 4/2/2018

Gymnastics Warm Up
1 round for quality
1 min double under practice
10 alternating samson stretch to lunge (5 ea leg)
10 bootstrappers
1 round strict “cindy”
20 light band pull aparts
20 sec hanging L sit (scale with tucked knees)

Central Nervous System Prep
3 rounds
12 goblet lateral box set up (6 each leg)
50m suitcase carry (25 each arm)

Barbell Warm Up
2 rounds
5 Deadlift
5 Hang Muscle Clean
5 front squat
5 Push Press
5 Goodmornings
5 Back Squat

Strength E(3rd)MOM
Front Squat [email protected]% @2020 Tempo
Intent: You’ll be surprised how heavy 50% feels at a tempo reps 8-10.

WOD
2 Minute Max Meter row (If rowers are limited, 2 options. Option 1, 3 minute window of a 400M run + max deadlift reps or Option 2, 2 min bike cals + 1 min deadlifts)
1 Minute max rep deadlift 155
Rest 3 Min x 3 rounds

Scaled: 105/80
Masters: 135/95
RX: 155/105

WOD Intent: Attacking the posterior chain. The row should be at a difficult, row at a 2K pace. Deadlift should be light, we are looking to get lots of reps here.

Handstand Walk and Push Up extra credit:
3 rounds for quality
8 Pike Push Up @2020
5 wall walks
10 second headstand (tripod position)
30 second plank with shoulder taps

At Home Mobility: Make sure you get a foam roller.  20 bucks on amazon.
Foam Roll T-Spine and Lats – 3 minutes
Foam Roll Quads – 1 min ea
Foam Glutes and Hammies – 3 minutes
Couch Stretch – 1 min ea