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CrossFit 6/19/2018

18
Jun

CrossFit 6/19/2018

Gymnastic Warm Up:
2 rounds for quality
30 Second Bully Stretch (each Side)
10 Russian KB Swings
15 Band Pull Aparts
30 Second Active Hang
30 Second Plank

Gymnastics Upper Body Pulling Progression:
10 Minute of play
10 table top ring row (pull to sternum)
7 pull ups (scale with 4 pull up negatives)
20 sec side plank (ea side)
10 Strict hanging leg lifts (scale with strict knee tucks)

Gymnastics Strength:
E(2)MOM- 3 rounds
Perform 1 complex of-
2 Strict Pull up
4 Kipping pull up
6 Toe 2 Bar
8 Butterfly

(athletes can break this up but goal is to be unbroken)

Scale-
3 Negative Pull ups
5 Hanging knee raise
30 second Active Hang

WOD:
6 minute AMRAP
400m Run buy in
With remaining time
8 Burpees
12 Ab Mat Sit ups
8 Russian Swings

Rest 2 minutes x3

Scaled: 35/25
Masters: 55/35
RX: 55/35

Intent: Breathe and stay relaxed during this, each round should look the same.

Sweat Class
Warm Up:
3 rounds
30 sec jumping jacks
8 Pushups
9 Situps
10 Squats

WOD:
EMOM- 24 Minutes
Min 1- 40 sec Jump rope
Min 2- 10 Lunges (5 ea Leg)
Min 3- 8 Ball slams
Min 4- 10 WB Thrusters