CrossFit – Mon, Jan 23

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Banded Pass through x 15

Banded pull apart x 15

Bottoms up KB press x 8/8

KB Sots press x 10

Scap push up x 8

Cat cow x 5

Scap pull up x 5

Dead hang x :15-20

1:00 Bike Push pace

x 2-3 sets

GROWTH & DEVELOPMENT

Metcon (5 Rounds for weight)

Every 2:00

5 Strict press ** from rack

directly into

2 Wall walks

Weight building not to failure, hit all 5 reps every time

Metcon (Time)

15:00 on the clock,

For time:

750/650m Row

30 Shuttle runs ( 25ft=1)

50/40 Calorie Bike

30 Shuttle runs

750/650m Row

GRIND!!!!! zero skill in this, be tough !

PERFORMANCE

Metcon (5 Rounds for weight)

Every 2:00

5 Lateral burpee

25 Double under

1 Squat snatch

building over the 5 sets- starting at 70%

Rx+

Every 2:00

3 RMU

25 Double under

1 Squat Snatch

building over the 5 sets- starting at 70%

Metcon (Time)

15:00 on the clock,

For time:

15 Toe to bar

1 Wall walk + 2 Push up

15 Toe to bar

2x ( 1 Wall walk + 2 Push up )

15 Toe to bar

3x ( 1 Wall walk + 2 Push up )

15 Toe to bar

4x ( 1 Wall walk + 2 Push up )

15 Toe to bar

5x ( 1 Wall walk + 2 Push up )

15 Toe to bar

6x ( 1 Wall walk + 2 Push up )

** Wall walk push up is done in a complex

2x= 1 wall walk 2 push up , 1 wall walk 2 push up. etc.

Rx+

Same workout with

1 Wall walk + 2 Wall facing HSPU
Scaled = 10-12 toe to bar/ 15 knee raises/ 20 Ab sit up