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CrossFit 8/6/2018

5
Aug

CrossFit 8/6/2018

Gymnastics Warm Up:
2 rounds
30 jumping jacks
10 weighted sit ups
10 PVC overhead squat (hands as close together as possible)

Central Nervous System Prep:
3 rounds
10 Russian KB Swing
5 Jump from knee (scale with squat jump)
10 walking lunge steps

Strength:
E(2rd)MOM x 5
Back Squat – 5 [email protected]

WOD:
500m row buy in, then:
5 rounds
7 Overhead squats
10 chest 2 bar pull up

Scale- 75/55 – Ring Row
Masters- 95/65 – pull up
RX- 115/80

Intent: Don’t hold anything back, this should be at an aggressive pace.

Gymnastics Extra Credit:
3 rounds for quality
4/3 muscle ups – Scale with 5 strict Pull Ups and 5 Strict Ring Dips
100ft dual front rack KB carry

Sweat Class
“New Phone. Who Dis?”
EMOM – 8 Rounds
:30 Bike
Rest 1 min
In 5 Minute Window – 40 ball slams
Rest 1 min
EMOM – 8 Rounds
:30 Row

Intent: Partner up and trade out with the ball slams. 40 per athlete.