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