CrossFit Main PUMP day! E3min x 15 min (5 sets) 5 barbell bench press @70-75%+ of 1rm PP 4-6 strict pullup- add weight if possible (vary grip between wide/reg/narrow) 10 each side DB bicep curl (20 total) Lvl6/5: DB 50/40 Lvl4/3: DB 35/20 Lvl2/1: DB 20/12
CrossFit Skill: Pullup/ CTB/ Bar muscle up A. hollow arch swing: beat swing B. kipping pullup with blocking movement C. kipping CTB with blocking D. kipping bar mu A. for quality: alt. tabata: 20 on x 10 off x 8 sets (8 min) bar muscle up (scale appropriately …
CrossFit Main AMRAP 20 min P1: 6 alt. side sandbag-shoulders (3/3) P2: 50m. sled push (25/25) *to flag pole and back, but make it HEAVYOnce both partners complete work, switch spots
REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 …
8-10a: Open gym
CrossFit Main: Community 5k run event! ALL classes: Run 5k Hinshaw run warmup; Lvl6/5: Teams of 2 run together to complete a 5k run for time. Lvl4/3: Teams of 2 run individually, working 1 at a time to complete 5k total distance, split however with 600/400/300/200 intervals. Lvl2/1: Teams of 2 run/bike as needed to …
CrossFit Main Overhead Squat 2014′ 1 rep max overhead squat *for those who are newer/dont have mobility to do OHS, perform front squat in same manner below; *after warming up, within 3 attempts build to a 1rm OHS. 20 min clock: Treat this as an e 1:30-2min EMOM Min 0-10: warmup sets (5x) 1. 4-5 …
CrossFit Main: CF games 2021 event 9 mix up; 21-15-9 reps for time: Assault bike calories Alt. arm DB snatch Lvl6: 70/50 Lvl5: 50/35 Lvl4: 35/25 Lvl3: 30/20 Lvl2: 20/15 Lvl1: 15/10
8-10a: Open gym
CrossFit Main AMRAP 20 min; P1 performs 5 sandbag/kb goblet squats, then does 50m carry (flag pole)- sets down object- picks it back up and does the same, 5 squats then carries back at the same time.. P2 performs 10-15 reps of DB weighted sit ups Once both partners are done with their individual work, …
