12Oct2016

11
Oct

12Oct2016

CrossFit Reality – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Box Squats (8×2 @ parallel, @ 77% every 60s)

Stay back. Shins should be vertical. Keep knees stacked over ankles. Utilize your hamstrings to pull you up off the box and your hip flexor to finish

Level 1 METCON

LVL1: Metcon (Time)

Partner WOD: Alternate reps on FS

4 Front squats 185/125

50 Double-Unders – done together

8 Front squats, 185/125

100 Double unders – done together

12 Front Squats

150 Double unders

16 Front Squats

100 Double unders

20 Front squats

50 Double-Unders
Both athletes must complete the required number of double unders

Level 2 METCON

LVL2: Metcon (Time)

Partner WOD: Alternate reps on FS

4 Front squats 135/85

100 Single-Unders – done together

8 Front squats, 135/85

200 Single unders – done together

12 Front Squats

300 Single unders

16 Front Squats

200 Single unders

20 Front squats

100 Single-Unders
Both athletes must complete the specified number of single unders

Cash out

$$OUT: Metcon (AMRAP – Reps)

1×17 dips with 60s Rest

3×13 dips with 60s Rest

1xMax effort dips
Just score max effort reps

$$OUT: Back Rack Lunges (4×12 Back rack lunges, AHAP)

4×12 Back rack lunges, AHAP.

12 Total reps, 6 each side