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CrossFit 8/20/2018

19
Aug

CrossFit 8/20/2018

Gymnastics Warm Up:
2 rounds
30 second pigeon pose (ea leg)
30 second deadbug
10 goblet squats @2211
30 second plank

Central Nervous System Prep:
3 rounds
12 cossack squats
50ft bear crawl

Strength:
E(2)MOM x 4
Back Squat – 3 reps @17×1

WOD:
9 minute AMRAP
12 deadlift
16 pistols
12 box jump

Scale- 135/95 – air squats
Masters- 155/105
RX- 185/125

Intent: deadlifts should be challenging but consistently unbroken. Find your pace on the box jumps

Gymnastics Extra Credit:
3 rounds
25 glute bridges
15 cal bike
5 ring (not bar) muscle ups – scale with 5 ring muscle up transitions from the floor

Sweat Class
“Case of the Monday’s…”
Warm up: In a 5 Minute Window
Beginner -30 Russian KBs/ 10 Burpees
Advanced- 50 Russian KBs/ 20 Burpees
Rest 1:00
EMOM x 8 Minutes
Bike 0:30
Rest 1:00
Alt. EMOM x 8 Minutes
10 Russian KBS / 10 Goblet Squats

Intent: Move fast through the warm up, but make sure to get the full minute rest. Go hard on bike and pick the right weight for the KBs and Squats.