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CrossFit 5/18/2018

17
May

CrossFit 5/18/2018

Gymnastics Warm Up:
3 rounds for quality
10 Goblet Squat
20 Second Active Hang
10 Bird Dogs

Central Nervous System Prep:
2 rounds
15 Goblet Goodmornings
5 Squat Jumps – big explosion
20 Second Dip Hold

Strength:
E(2nd)MOM x 5 rounds
Deadlift – 3 reps @2010 tempo
Weight is straight across so build to working weight in the warm up.

WOD:
4 Rounds – 20 min time cap
400m Run
15 Box Jumps
15 Thrusters

Scaled: 24/20 step ups – 45/35
Masters: 24/20 – 65/45
RX: 24/20- 65/45

Intent: This workout should be a sprint, keep the weights light and don’t get slowed down by the box jump.

Gymnasty Extra credit
3 sets
16 Goblet reverse lunges
8 Butterfly Pull up
4 Bar Muscle Up