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CrossFit 7/3/2018

2
Jul

CrossFit 7/3/2018

Gymnastic warm up:
2 rounds for quality
30 second bully stretch (each)
15 second active hang
5 walking inch worm 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:
6 minute AMRAP
Buy In: 20/15 cal row – 15/12 cal bike – 200M Run
Remainder of time:
7 pull up
7 burpees
7 american KB swing

Rest 4 minutes x3

Scaled: ring row- 35/35
Masters: 55/35
RX: 55/35

Change “Buy In” each round.

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

Sweat Class
“Crunches in Bunches”
EMOM x 9 (ascending times) – Jump Rope
:10,:20,:30,:40.:50,:40,:30,:20,:10
Rest 1 Min
Tabata Sit Ups
Rest 1 Min
EMOM x 9 (ascending times) – Row
:10,:20,:30,:40.:50,:40,:30,:20,:10