07Jul2016
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)
5 Rounds
5 Tuck ups
5 Straddle ups
5 hollow rocks
5 V-ups
5 Supermans
Weightlifting
20min to complete
Sots press – snatch
4×3 (AHAP) Sots press (Bottom of Snatch) target a 5lbs increase each week
Snatch Deadlift + Snatch High Pull + Snatch (Start at 70%, work up to Heavy as possible)
4×1 Snatch Dead+Snatch High Pull + Snatch
Snatch Deadlift, then return to floor and Snatch High Pull, then return to floor and Snatch. Power or Full – Athlete’s choice.
4 working sets. First set is at 70%.
Level 1 METCON
LVL 1: Metcon (Time)
Partner wod
50 Pull-ups
50 Thrusters – 95#/65#
30 Chest to bar
30 Thrusters – 125#/85#
10 Bar Muscle-Ups
10 Thrusters – 155#/105#
Partners work together to complete set. Only one athlete works at a time
LVL1B: Metcon (Time)
21 Pull-ups
21 Thrusters – 95#/65#
15 Chest to bar
15 Thrusters – 125#/85#
9 Bar Muscle-Ups
9 Thrusters – 155#/105#
This is the individual RX option
Level 2 METCON
LVL 2: Metcon (Time)
Partner wod
50 Pull-ups
50 Thrusters – 65#/35#
30 Chest to bar
30 Thrusters – 95#/65#
10 Bar Muscle-Ups
10 Thrusters – 115#/85#
Partners work together to complete set. Only one athlete works at a time