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