CrossFit – Wed, Oct 19
Warm-up
<p><b>A. General</b></p><p>2 minutes Row or Bike</p><p>10 Alternating Bird dog</p><p>5/5 Dead bug (Hold every rep for 3 seconds)</p><p> </p><p><b>B. Mobility</b></p><p>PNF banded lat stretch</p><p>2 sets of 10 reps/arm</p><p><a href="https://youtu.be/ta8ahNHeLnY">https://youtu.be/ta8ahNHeLnY</a></p><p> </p><p><b>C. Specific</b></p><p>3 sets</p><p>5 Scap pull + hollow body</p><p><a href="https://www.youtube.com/watch?v=iu7CjzonbZE">https://www.youtube.com/watch?v=iu7CjzonbZE</a></p><p>5/5 Dead Bug KB Pullover</p><p><a href="https://www.youtube.com/watch?v=1OPKubsYFPs">https://www.youtube.com/watch?v=1OPKubsYFPs</a></p><p>5 Elevated arch to hollow drill</p><p><a href="https://www.youtube.com/watch?v=-gPSotu632Q">https://www.youtube.com/watch?v=-gPSotu632Q</a></p>
Gymnastics
Metcon (AMRAP – Reps)
<p>Death by Bar Muscle-ups</p><p>Minute 1: 1 reps</p><p>Minute 2: 2 reps</p><p>Minute 3: 3 reps</p><p>…</p><p>Etc until failure</p><p> </p><p><i>TC: 10 minutes, Minimum 5 minutes</i></p><p><i>Score: Reps</i></p><p> </p><p><b><i>Scaling Options:</i></b></p><p><b><i>Beginners:</i></b></p><p><i>Assisted Strict pull ups</i></p><p><i>3 reps </i></p><p> </p><p><b><i>Intermediate:</i></b></p><p><i>Jumping Bar muscle ups</i></p><p> </p><p><b><i>Perform</i></b></p><p><i>As written</i></p>
Metcon
Metcon (Time)
<p>10 Rounds</p><p>10 Slam Balls 30/20 lbs</p><p>5 Hang Power Snatch 135/95lbs</p><p>Rest 30 seconds between rounds</p><p> </p><p><i>TC: 17 Minutes</i></p><p><i>KG: 60/43KG</i></p><p><i>Score: Time</i></p><p> </p><p><i>Slam ball subs: -Ski erg Calories – Weighted v-ups – Medball sit-ups</i></p><p> </p><p><b><i>Scaling Options</i></b></p><p><b><i>Beginner:</i></b></p><p><i>5 Ball slams @ light</i></p><p><i>5 Hang power snatches @ unbroken</i></p><p> </p><p><b><i>Intermediate:</i></b></p><p><i>10 Ball Slams @ 20/10lbs</i></p><p><i>5 Hang Power Snatch @ 115/75</i></p><p> </p><p><b><i>Perform:</i></b></p><p><i>Every 2 minutes for 20 minutes</i></p><p><i>15 Cal Ski </i></p><p><i>5 Hang Power Snatch @135/95 lbs</i></p>
Extra Accessory
Metcon (Checkmark)
<p>3 sets</p><p>12 Alt Renergade Rows @heavy</p><p>8 Ring Face pulls</p>