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CrossFit 8/7/2018

6
Aug

CrossFit 8/7/2018

Gymnastic Warm Up:
2 rounds for quality
20 second side plank (each side)
5 Hollow to arch hold roll over
10 band pull aparts
10 ring Y raises

Gymnastics Upper Body Pressing Progression:
10 Minutes of play
20 Sec Side Plank (ea side)
15 Second Headstand Hold
Handstand hold to wall with 10 shoulder taps
Max Handstand Walk (or 25’ panther crawl)

Gymnastics Strength:
Alternating Tabata
Bottom of push up hold
Hollow Hold

WOD:
10 Minute AMRAP
400m run Buy In
Then
10 ab mat sit ups
10 burpees
10 dumbbell alternating power snatch

Rest 4 min x2

Scaled: 35/20
Masters:50/35
RX: 50/35

Intent: Athletes should get uncomfortable but never drop off of pace.

Sweat Class
“Time Crunch”
EMOM x 9 (ascending times) – Jump Rope
:10,:20,:30,:40.:50,:40,:30,:20,:10
Rest 1 Min
EMOM x 9 (ascending times) – Row
:10,:20,:30,:40.:50,:40,:30,:20,:10

Intent: Have fun. Lots of high fives and “atta boys”!