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CrossFit 6/26/2018

25
Jun

CrossFit 6/26/2018

Gymnastic warm up:
2 rounds for quality
30 second lat stretch
15 band pull aparts
10 scap pull ups
5 strict toe 2 bar (scale with toe 2 KB)

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- 6 Minutes
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:
“Chief- ish”
6 minute AMRAP
4 rounds
3 Power clean
6 Push up
9 Air squats

With remaining time max calorie bike.

Rest 3 minutes x3

Scaled: 115/80
Masters: 135/95
RX: 155/125

Intent: Hard, Hard, Hard. Score is number of calories each round.

Sweat Class
“Time Crunch”
EMOM x 9 (ascending times) – Jump Rope
:10,:20,:30,:40.:50,:40,:30,:20,:10
Rest 1 Min
EMOM x 9 (ascending times) – Row
:10,:20,:30,:40.:50,:40,:30,:20,:10