05Jul2016

CrossFit Reality – CrossFit

Warm-up

8min

Top speed Dynamic Warm up – 2 (No Measure)

10yd Quad walks

10yd Side to side lunge

10yd Spider lunge

10yd Samson Stretch

10yd Inch worm with push up

One foot in speed ladder

Two feet in speed ladder

Icky shuffle

1 round of Cross-symmetry bands

Gymnastics

10 min to complete

Metcon (No Measure)

3×8 Glute Ham Raise (GHR)

In between sets practice HS holds to forward roll

Weightlifting

10min to complete

Snatch Grip Push Press + snatch balance (5×2 Sn Grip Push Press + sn balance @ 60% + 15lbs)

5×2 Snatch Grip Push Press + 1 snatch balance @ 60% of 1RM Snatch

Level 1 METCON

LVL 1: Metcon (Time)

For Time:

30 GHD Sit ups

30 KBS, 2 Pood, 1.5 Pood

120 Double Unders

30 OHS, 95/65

30 C2B Pull ups

Level 2 METCON

LVL 2: Metcon (Time)

For Time:

30 Ab Mat Sit ups

30 KBS, 1.5 Pood, 1 Pood

240 Single Unders

30 FS, 95/65

30 Pull ups