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CrossFit 8/15/2018

14
Aug

CrossFit 8/15/2018

Gymnastics Warm Up:
3 rounds
20 Banded face pulls
20 second bottom of dip support
50ft pec walk

Central Nervous System Prep:
3 rounds for quality
10 ball slams
6 plus 1 burpees (burpee with an extra push up at the bottom)
30 second active hang

Strength:
E(2)MOM x 4 sets
8 strict press
Super set
5 Y ring rows

WOD:
12-10-8-6-4-2
Alternating Dumbbell Power snatch
50ft Overhead walking lunge

Scaled: 35/20 – 25lb Plate
Masters: 50/35 – 45/25lb Plate
RX: 50/35 – 45/25lb Plate

Intent- This workout honors the best movers, take the extra second to get in a good position and set yourself up for success!

Gymnastics Extra Credit:
2 rounds
5/3 muscle up – Scale with 5 Strict Pull Ups and 5 Strict Dips
12 weighted glute bridges (go heavy!)

Sweat Class
“Bedtime”
EMOM – 4 rounds
:30 Bike
Rest 1 min
Tabata Ball Slams
Tabata DB Push Press
Rest 1 min
EMOM – 4 rounds
:30 Row
Rest 1 min
Tabata Plank

Intent: Building some beautiful arms today!!! Plank should be a great finisher.