24MAY2016

23
May

24MAY2016

CrossFit Reality – CrossFit

Warm-up

TOP Speed Dynamic Warm up (No Measure)

10yd Knee hugs

10yd Quad walks

10yd Side to side lunge

10yd Spider lunge

10yd Russian Walks

10yd Standing splits

10yd High knees

10yd Butt kickers

10yd Hollow hops

10yd Broad jumps

3x 10yd sprint

Gymnastics

Metcon (No Measure)

2 Rounds

400M Run

50 Push ups

Weightlifting

Metcon (Time)

5 Rounds

15 unbroken push press @ 95/65lbs

30s rest in between sets
(if your 55% of 1RM strict press is heavier than 95/65lbs, then go with your 55%)

Take 10min to work Push Press technique and work up to working weight. Vertical bar path, up and down. Flat back, active shoulders at the top and bottom

Speed & Plyo

Metcon (Distance)

5min to establish max height box jump

Metcon

LVL:1: Metcon (Time)

For time:

50 C2B Pull ups

50 Burpees

50 Pistols, alt

LVL:2: Metcon (Time)

For time:

50 Pull ups/Ring Rows

50 Burpees

50 Box Pistols, alt