24Jun2016

CrossFit Reality – CrossFit

Warm-up

8min

Top speed Dynamic Warm up – 2 (No Measure)

10yd Knee hugs

10yd Quad walks

10yd Side to side lunge

10yd Spider lunge

10yd Samson Stretch

10yd Duck walk

10yd Inch worm with push up

One foot in speed ladder

Two feet in speed ladder

Icky shuffle

1 round of Cross-symmetry bands

Gymnastics

10 min to complete

Metcon (No Measure)

100 Handstand shoulder taps – against wall

100 Hollow rocks

Flexibility Training

15min RomWOD

Weightlifting

10min to complete

Squat Clean + Hang Squat clean (4×3 Squat Clean + Hang Squat clean (below the knee)

4×3 Squat Clean + Hang Squat clean (below the knee) @ 65% of Clean

Level 1 METCON

LVL 1: Metcon (Time)

Partner WOD

100 Air squats while partner B holds ring support. Partner A must rest when partner be comes out of support

30 Hang Snatch (115/75) – Both Partners work. Must go 1 for 1

100 Air squats while partner A holds ring support. Partner B must rest when partner be comes out of support

30 Hang Clean (115/75) – Both partners work. Must go 1 for 1

LVL 2: Metcon (Time)

Partner WOD

100 Air squats while partner is in ring support hold – switch every time partner comes out of support

30 Hang Snatch (75/55) – Both Partners work. Must go 1 for 1

100 Air squats while partner is in ring support hold – switch every time partner comes out of support

30 Hang Clean (75/55) – Both partners work. Must go 1 for 1