4
Jul
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