27Jun2016

26
Jun

27Jun2016

CrossFit Reality – CrossFit

Warm-up

8min

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

10 min to complete

LVL1: Metcon (No Measure)

20 Ring to hips

20 bulgarian ring pull ups

LVL 2: Metcon (No Measure)

30 Strict C2B Pull ups
Use a band if you can’t do more than 5 in a row. The band assist allow for no more than 3 to 4 sets.

Weightlifting

20min to complete

Squat Clean + Front Squat Complex (4×1 Clean + 2 [email protected] 70% + 10lbs of 1RM CnJ)

4×1 Clean + 2 [email protected] 70% of 1RM Clean

Back Squat (10min to Build to 1RM Back Squat)

Back Squat (1 max set drop set)

-45lbs if greater than 300lbs, -35lbs if greater than 200lbs, – 25lbs if greater than 100lbs

Level 1 METCON

LVL 1: Metcon (AMRAP – Reps)

EMOM for 10min

8 Front Squat 135/85#

10 Push Ups

Level 2 METCON

LVL 2: Metcon (AMRAP – Reps)

EMOM for 10min

7 Front Squat 95/65#

10 Push Ups