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Training for Tuesday, July 10th

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Warm Up
Group Circle
2:00 Jump Rope Warm Up
3 Rounds
6 Med Ball Hip Tosses with Rotation (3 from each side)
6 Med Ball Squat Cleans
6 False Grip Ring Rows

Skill Work
Strict Ring Muscle Ups + Double Unders
5 Supersets of 2 Strict Ring Muscle Ups (low rings) + :30 of Double Under practice
*each muscle up rep should go all the way up to lockout and back down to hang.  Pause each rep with rings at chest (transition), sides (dip) and lockout (extension) both on the way up and on the way down.
*with a partner, take turns spotting the other for their 2 muscle ups before both performing double under practice
*Rest about 1:00 after double unders before returning to the rings

Workout of the Day
3 Rounds for Time
20 Medicine Ball Squat Cleans 20/14 (Comp 30/20)
200m Run with Ball
20/16 Calorie Row
100m Plate Overhead Carry 45/25

Cardio CrossFit (7am, 4pm)
3 Rounds for Time
20 Medicine Ball Squat Cleans 20/14 (Comp 30/20)
200m Run with Ball
50 Double Unders
20/16 Calorie Row
100m Plate Overhead Carry 45/25
50 Double Unders

Cool Down
1:00 Quad Foam roll each leg
1:00 Couch stretch each leg
1:00 Raised Leg Hamstring Stretch each leg
1:00 Shoulder Smash each side.