29Jun2016

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

LVL 1: Metcon (No Measure)

3 Rounds

12 Dips

12 HSPU

LVL 2: Metcon (No Measure)

3 Rounds

12 Dips, with band

12 Push ups

Weightlifting

10min to complete

Power Pos Snatch + 2 OHS (5×1 Power Pos Sn + 2 OHS @ 60% + 10lbs of Sn)

5×1 Power Pos Snatch + 2 OHS @ 60% of Snatch

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 (Time)

75 Back Squats, 135lbs/95lbs

50 C2B pull ups

25 S2O, 135lbs/95lbs

Level 2 METCON

LVL 2: Metcon (Time)

75 Back Squats, 95lbs/65lbs

50 Pull ups

25 S2O, 95lbs/65lbs