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CrossFit 8/27/2018

26
Aug

CrossFit 8/27/2018

Gymnastics Warm Up:
2 rounds
10 bird dogs
30 second plank
10 reverse lunge
30 second crab bridge hold

Central Nervous System Prep:
3 rounds
5 Jump from knee (scale with box jump)
10 empty barbell back squat
10 jumping lunge (each side) (scale with walking lunge)

Strength:
E(2)MOM x 4
Back Squat – Build to a 5RM

WOD:
4 rounds
10 Hang Power Snatch
20 Lunge Step
10 Bar Facing burpees

Rest 1 minute

Scale- 75/55- no push up burpees
Masters- 95/65
RX- 95/65

Intent: Keep your barbell light and fast. Rest should give you enough time to keep intensity high but expect a drop off in pace.

Gymnastics Extra Credit:
3 rounds
100ft farmer carry
10 Pistols (ea Leg) – scale with tall box lateral step ups

Sweat Class
“Monday Funday”
Warm up: In a 5 minute window
Beginner – 30 ring rows
Advanced- 50 ring rows
Rest 1:00
EMOM x 8 Minutes
Bike 0:30
Rest 1:00
Alt. EMOM x 8 Minutes
10 Push Ups / Goblet Lunges