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CrossFit 8/23/2018

22
Aug

CrossFit 8/23/2018

Gymnastics Warm Up:
2 Rounds
10 scap pull up
20 second L hang
10 PVC overhead squats (palms supinated)

Gymnastics Upper Body Pushing Progression:
10 minute practice
20 second Tripod headstand hold
10 Seated straddle leg raise
5 Reverse burpee into deck squat
Handstand push up negative @5000 (come off the wall after each rep)

Scale-
10 Second tripod headstand hold
10 hanging leg raise
5 deck squats
10 Z press @5111

WOD:
AMRAP -6 Min (at a conversational pace)
200M Run Buy In
Then
12 alternating single arm dumbbell clean and jerk (total)
8 toe 2 bar

Rest 3 minutes x3

Scale- 35/20 – hanging knee raise
Masters- 50/35
RX- 50/35

Intent: Hold a steady pace, practice nose breathing.

Sweat Class
“You want me to do what?!?!?”
Warm up: In a 5 minute window
Beginner -20 burpees
Advanced- 35 burpees
Rest 1:00
EMOM x 10 minutes
Bike 0:30
Rest 1:00
Alt. EMOM x 10 minutes
8 pushup / 30 sec plank