Wednesday 5.15.19 CrossFit

Box Brief

5/23 Summer Slim down virtual seminar
Pre-registration for class, now open 7 days in advance
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CROSSFIT

STRENGTH/SKILL

EMOM 10
ODD Minutes: 20 Iso Dynamic Double KB Rows
EVEN Minutes: 20s Handstand Hold

METCON

CrossFit.com 190429
Complete as many reps as possible in 12 minutes
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.
Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.

FINISHER

EMOM 10
ODD Minutes: 15 Air Squats
EVEN Minutes: 15 Burpees

ENDURANCE

METCON

 AMRAP 12
2,4,6,8,10…
Thrusters
* run 200m after each round
– 3min Rest –
4 Rounds
45s Hollow Hold
15s Rest
45s Max Empty Barbell Curls
15s Rest
45s Max Banded Pull-Aparts
15 Rest

WHITEBOARD BRIEF

Today we are completing multiple short metcons with various outcomes. This work should be challenging, but 100% sustainable though and not leave Athletes feeling unable to complete the next set.
– The first strength/skill I is geared at locking in a good handstand position as well as upper-back development (loading should be light for these iso dynamic rows)
– The second is  s geared at direct glute work and refining the push-up (more Murph prep.)
– The third is geared at fast sets – training the aerobic ability of fast twitch fibers

By | 2019-05-14T14:36:25-04:00 May 14th, 2019|WOD|Comments Off on Wednesday 5.15.19 CrossFit