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