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CrossFit 7/31/2018

30
Jul

CrossFit 7/31/2018

Gymnastic warm up:
2 rounds for quality
10 lunge with samson stretch (total)
5 Hollow to arch hold roll over
10 Scap Push Ups

Gymnastics Upper Body Pushing Progression:
10 Minutes of play
15 Second Tripod headstand
5 Wall walk
5 Negative Handstand Push Up @5000 (scale with pike push up)
Max unbroken handstand walk attempt

Gymnastics Strength:
E(2)MOM- 4 rounds
Perform 1 complex of:
3 Strict HSPU
4 Kipping HSPU
5 HSPU shoulder taps (each side)

Scale
3 Pike Push Up @2020
6 Push Up
5 Plank Shoulder Taps (ea shoulder)

WOD:
6 Minute Amrap
40 Double unders
10 Russian KB Swings
10 walking lunge steps (total)

Rest 3 min x3

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

Intent: Don’t let yourself stop. Focus on pace and consistency.

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

Intent: Have fun. Lots of high fives and “atta boys”!