CALL OR TEXT: (918) 973-3348

CrossFit 7/10/2018

9
Jul

CrossFit 7/10/2018

Gymnastic warm up:
2 rounds for quality
30 second banded lat stretch (ea arm)
5 Inch Worm push ups
10 scap push ups

Gymnastics Upper Body Pulling Progression:
10 Minute of play
10 table top ring row (pull to sternum)
5 chest 2 bar 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-
4 toe 2 rings
6 chest 2 ring pull up
2 muscle up

(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:
8 minute AMRAP
400m buy in:
10 Russian KB Swings
10 Burpees

Rest 4 min x2

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

Intent: Set a pace and hold it, each round should look the same.

Sweat Class
“Say ‘Hello’ to my GLUTES”
EMOM x 9 (ascending times) – Bike
:10,:20,:30,:40.:50,:40,:30,:20,:10
Rest 1 Min
Tabata Squats
Rest 1 Min
EMOM x 9 (ascending times) – Row
:10,:20,:30,:40.:50,:40,:30,:20,:10