19Sep2016
CrossFit Reality – CrossFit
Warm-up
Top Speed Sprint Warm up (No Measure)
10yd twisting lunge
10yd knee hugs
10yd Quad walk
10yd over and under
10yd Spider lunge
10yd Russian Walks
10yd Hollow Walk
10yd Hollow Hop
10yd Broad jump
10yd Single leg hop – (15yd-L, 15yd-R)
10yd Single leg triple jump – (10yd-L, 10yd-R)
10yd quick skips
3x50yd build ups
Weightlifting
Widow Maker (70% of 1RM back squat)
20 rep max back squat
Level 1 METCON
Metcon (Weight)
7min EMOM
2 Cleans TnG, 80%
5 C2B
There is a 3min rest before starting the next metcon
Metcon (Time)
5 Rounds
10 Thrusters, 95/65lbs
3 Bar MUs
Level 2 METCON
Metcon (Weight)
7min EMOM
2 Cleans TnG, 80%
5 Pull ups or Ring rows
There is a 3min rest before starting the next metcon
Metcon (Time)
5 Rounds
10 Thrusters, 75/55lbs
3 Jumping Bar MUs
Cash out
Metcon (AMRAP – Reps)
2×6 push ups with 60s Rest
2×4 push ups with 60s Rest
1xMax effort push ups
Just score max effort reps
Romanian Deadlift (4×8 AHAP)
Metcon (Time)
50 over the line burpees
Mark a line on the ground. Feet start behind the line. When you drop hands must be behind the line when you are on the ground. Some portion of your foot must pass the line at the top of the burpee