27
Jun
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)