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CrossFit 6/15/2018

14
Jun

CrossFit 6/15/2018

Gymnastics Warm Up:
3 rounds for quality
30 Second Banded hamstring stretch (each side)
10 Kip Swings
16 Cossack Squats (total)

Central Nervous System Prep:
2 rounds
10 Straight leg Single Arm KB Sit Up (total)
12 Bird dogs
50ft bear crawl

Strength:
E(2nd)MOM x 4 rounds
Romanian Deadlift – 6 reps @2010 tempo
Super Set:
Bent Over Barbell Row – 6 Reps @2010
Sets across, weight should be challenging but there should never be a failed rep.

WOD:
4 Rounds for Time
8 Deadlift
12 toe 2 Bar
15/12 Cal Bike Sprint or 200M Sprint (sprint!!!!)

Rest 2 minutes between rounds

Scaled: 135/95 – hanging knee raise
Masters: 185/125
RX: 225/155

Intent: Treat each round like it is the only round and recover during the rest, time to flip the crazy switch.

Gymnasty Extra Credit:
3 rounds
20 walking lunge steps
20 Second Dip Support
20 dumbbell curls (10 standard grip, 10 hammer grip)

Sweat Class
Warm Up:
3 rounds
30 sec bike or row (sprint)
5 Goblet Squats
5 KB Swings
10 Jumping jacks

WOD:
EMOM 24
Min 1- 30 Second Row
Min 2- 10 Russian KB Swing
Min 3- 30 Second Plank
Min 5- 10 Ball Slams