Blog Search

9.11.2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

:20 Single Unders

3 Scap Retractions

6 Pushups

9 Sit-ups

:20 Single Unders

3 Strict Pull-ups

6 Divebombers

9 Air Squats

:20 Double Unders

3 Kipping Pull-ups

6 Slow Burpees

9 Med Ball Front Squat (20/14)

Barbell Warm-up

Modified

5 Good Mornings

5 Back Squat

5 Elbow Rotations

5 Strict Press

5 RDL

5 Hang Muscle Clean

5 Hang Muscle Snatch

______________________________

Instruction/Set up/Warm up/Rehearsal

(15:00 – 30:00)

With so many moving parts take this opportunity to

assist athletes setting up safe spaces

to work and transition easily.

1 Round

50% Intensity

5 Wall Ball

5 Double Unders

4 Box Jump

4 Toes to Bar

3 Chest to Bar pull-ups

3 Burpees

2 Clean

2 Jerks

1 Snatches

1 Ring Muscle-ups

______________________________

WOD

(30:00 – 50:00)

“Open Test”

Complete as many rounds and reps as possible in 20 mins of:

Keep in mind, a single full round is VERY challenging.

If you do complete full round begin second round.

Bite off big chunks but don’t go to failure too soon.

Pace this as if it were a 5K.

Clean/Snatch can be Power or Squat

Jerk can be Push or Split

Fit: Metcon (AMRAP – Rounds and Reps)

50 Wall Ball (20/14)

50 Single Unders

40 Box Jump (24″/20″)

40 Knees to Chest

30 Pull-ups

30 Burpees

20 Clean 95/65

20 Jerks 95/65

10 Snatches 95/65

10 Burpee Pull-ups

Perf: Metcon (AMRAP – Rounds and Reps)

50 Wall Ball (20/14)

50 Double Unders

40 Box Jump (24″/20″)

40 Toes to Bar

30 Pull-ups

30 Burpees

20 Clean 115/80

20 Jerks 115/80

10 Snatches 115/80

10 Burpee Chest to Bar Pull-ups

Comp: Metcon (AMRAP – Rounds and Reps)

50 Wall Ball (20/14)

50 Double Unders

40 Box Jump (24″/20″)

40 Toes to Bar

30 Chest to Bar pull-ups

30 Burpees

20 Clean 145/100

20 Jerks 145/100

10 Snatches 145/100

10 Ring Muscle-ups