31MAY2016

30
May

31MAY2016

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)

3 Quality Rounds

10 med ball V-ups, weighted

10 Med ball hollow rocks, weighted

10 med ball superman extensions, weighted

10 HS Shoulder taps

Weightlifting

Metcon (Time)

5 Rounds

15 unbroken push press @ 95/65lbs + 5lbs

30s rest in between sets
(if your 55% of 1RM strict press is heavier than 95/65lbs, then go with your 55%)

Take 10min to work Push Press technique and work up to working weight. Vertical bar path, up and down. Flat back, active shoulders at the top and bottom

Speed & Plyo

Metcon (Distance)

5min to establish max distance broad jump immediately following previous push press work

Metcon

LVL:1: Metcon (Time)

For time:

40 Cal Ride

30 Burpees

10 Shoulder-to-Overhead, 205/125lbs

LVL:2: Metcon (Time)

For time:

40 Cal Ride

30 Burpees

10 Shoulder-to-Overhead, 135/75lbs