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CrossFit 9/4/2018

3
Sep

CrossFit 9/4/2018

Gymnastic Warm Up:
2 rounds for quality
10 Bootstrappers
20 Sit Ups
30 Second Banded Hamstring Stretch

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

Scale-
15 second side plank (each side)
10 Second Tripod headstand hold
Plank hold with 10 shoulder taps
2 Wall Walks
25’ panther walk

Gymnastics Strength:
EMOM- 5 Sets
5 Deficit handstand push ups

Scale 1- 5 Handstand Push ups
Scale 2- 8 Push Ups

WOD:
3 Rounds
400m Run
20 Lunges (10 ea leg)
60 Double Unders

Scaled: 200m Run – 90 Single Unders
Masters: As Written
RX: As Written

Intent: Each round should be identical, today is all about breathing and holding pace.

Sweat Class
“Sweat flowing out, on a Tuesday”
Warm up: In a 5 minute window
Beginner – 30 push-ups
Advanced – 50 push-ups
Rest 1:00
EMOM x 10 minutes
Row 0:40
Rest 1:00
Alt. EMOM x 10 minutes (don’t work longer than :40)
8 burpees / 15 RDL

Intent: Building beautiful arms and a backside today.