21Sep2016
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
Box Squats (8×2 @ parallel, @ 70% 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 (AMRAP – Reps)
EMOM12 min
2 power cleans, 185/135
3 front squats, 185/135lbs
4 over the bar burpees
RX+ 225/155 EMOTM
Level 2 METCON
LVL2: Metcon (AMRAP – Reps)
EMOM 12 power cleans, 135/85lbs
3 front squats, 135/85lbs
4 over the bar burpees
Cash out
$$OUT: Metcon (AMRAP – Reps)
1×8 Push ups with 60s Rest
3×6 Push ups with 60s Rest
1xMax effort push ups
Just score max effort reps
$$OUT: Back Rack Lunges (4×12 Back rack lunges, AHAP)
4×12 Back rack lunges, AHAP.
12 Total reps, 6 each side
$$OUT: Coach Rob Burpees (Time)
50 Burpees over the line