CrossFit – Mon, Oct 17
Warm-up
<p><b>A. General</b></p><p>45 secs Row/Ski</p><p>10 Pike HSPU / Banded</p><p>45 secs DU or Singles</p><p>10 Knee tucks/V-ups</p><p> </p><p><b>B. Mobility</b></p><p>Banded wrist rocks</p><p>2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds</p><p><a href="https://youtu.be/NCPxGWf092I?t=131">https://youtu.be/NCPxGWf092I?t=131</a></p><p> </p><p><b>C. Specific</b></p><p>Tall kneeling DB Strict press</p><p>2 x 4 reps @ Tempo: 4-0-X-0</p>
Gymnastics
Metcon (Distance)
<p>Deficit* HSPU</p><p>10 x 2 @ Tempo: 4-0-X-0</p><p>Rest as needed</p><p>*Choose your deficit</p><p> </p><p><i>TC: 15 min</i></p><p><i>Score: Deficit Height</i></p><p> </p><p><b><i>Scaling Options</i></b></p><p><b><i>Beginner</i></b></p><p><i>Arnold Press, Tempo: 4-0-X-0</i></p><p> </p><p><b><i>Intermediate</i></b></p><p><i>Pike Push ups / Reduced ROM HSPU</i></p>
Metcon
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP 15minutes</p><p>50 Double-unders</p><p>15 TTB</p><p>10 Shoulder-to-Overhead 95/65lbs</p><p> </p><p><i>KG: 43/30KG</i></p><p><i>TC: 15 min</i></p><p><i>Score: Rounds and Reps</i></p><p> </p><p><b><i>Scaling Options</i></b></p><p><b><i>Beginner:</i></b></p><p><i>50 Single unders</i></p><p><i>15 Abmat sit-ups</i></p><p><i>10 Shoulder to overhead @ 45/35lbs</i></p><p> </p><p><b><i>Intermediate:</i></b></p><p><i>30-50 DU</i></p><p><i>10 Toes to Eye Level</i></p><p><i>10 Shoulder to overhead @ 75/55lbs</i></p><p> </p><p><b><i>Perform</i></b></p><p><i>Amrap 15</i></p><p><i>50 Double unders</i></p><p><i>15 TTB</i></p><p><i>50′ HS Walk</i></p>
Extra Accessory
Metcon (Checkmark)
<p>5 sets</p><p>4 Russian Dips</p><p>3-6 Ring Muscle-ups</p><p>or</p><p>5sets</p><p>10 se Dip support hold</p><p>3-6 jumping ring dips</p>