25MAY2016

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)

100 Hollow rocks

100 Supermans

Weightlifting

LVL:1: Clean (10min to work up to 1 Clean at 90% of CnJ max)

LVL2: Power Clean from Power Position (5×1 E2M for 10min)

Barbell Cycling, Clean (2xMax in 30sec)

2 Sets of max hang power cleans in 30s at 60% of daily 1RM
90s Rest in between

Back Squat (3×8 @ 65%)

Back Squat (1×5 @ 70%)

Back Squat (2×2 @ 75%)

Back Squat (1×1 @ 80%)

Metcon

LVL 1: Metcon (Time)

400m run

Then:

4 Rounds

10 Box jumps, 24/20

10 Wall balls 2fers, 20/14lbs

LVL 2: Metcon (Time)

400m run

Then:

4 Rounds

10 Box jumps, 20/12

10 Wall balls, 18/12lbs