28Jun2016

CrossFit Reality – CrossFit

Warm-up

8min

Top speed Dynamic Warm up – 2 (No Measure)

10yd Quad walks

10yd Side to side lunge

10yd Spider lunge

10yd Samson Stretch

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)

5min HS hold or HS walk practice

30 x Feet on the wall pike up

3x10s pike up hold

Weightlifting

10min to complete

Snatch Grip Push Press + snatch balance (5×2 Sn Grip Push Press + sn balance @ 60% + 10lbs)

5×2 Snatch Grip Push Press + 1 snatch balance @ 60% of 1RM Snatch

Level 1 METCON

LVL 1: Metcon (Time)

300yd Gasser (25yd splits)

Then:

21,15,9

Deadlifts 225/155lbs

HSPU

Then:

300yd Gasser (25yd splits)

Level 2 METCON

LVL 2: Metcon (Time)

300yd Gasser (25yd split)

Then:

21,15,9

Deadlifts 155/95lbs

Seated DB Press (25/15)

Push Ups

Then:

300yd Gasser (25yd split)