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CrossFit 8/31/2018

30
Aug

CrossFit 8/31/2018

Gymnastics Warm Up:
2 rounds for quality
10 Samson stretch with Lunge (total)
10 Bootstrappers
20 Bottom of Squat hold

Central Nervous System Prep:
3 rounds – with an empty barbell
30 Second Barbell on knee stretch
8 Hang Muscle snatch
8 Overhead Squat
8 Snatch grip RDL

Strength:
E(2nd)MOM x 4 rounds
Snatch (pause 3 second 2” off the ground) + Hang Snatch

WOD:
EMOM: 20 – Hustle up and get your weights ready. All Front Squats come from the floor.
1: 8 Front Squat @50% 1RM
2: 75 Double Unders
3: 6 Front Squat @55%
4: 12 Pull Ups
5: 4 Front Squat @60%

Athletes should work no more than 40 seconds. Pick reps that you will consistently hit each round.

Scaled: 80 Singles – Ring Rows
Masters: As Written
RX: As Written

Intent: This workout is going to test your heart! Grind through it and see what you can really do. Only work 40 seconds each minute, pick a number you know you can hit each round.

Gymnasty Extra Credit:
3 sets
30 Second Hollow Hold
30 Second Arch Hold
30 Second Headstand Hold
30 Second bottom of push up hold

Sweat Class
“Functional Friday”
Warm up: In a 5 minute window
Beginner – 30 Gob squats
Advanced – 50 Gob squats
Rest 1:00
EMOM x 8 minutes
Row 0:40
Rest 1:00
Alt. EMOM x 8 minutes
15 Russian KBS/ 12 Lunges