Menu

Training for Wednesday, June 6th

0 Comments

Group Circle
Warm Up #1
2 Rounds
Crab Walk to Rings
5 False Grip Ring Rows
5 Band Pass Throughs (red)
5 Band Pull Aparts (red)

Gymnastics Skill (12:00)
Muscle Ups
*2 Reps at a time on low rings
*legs folded beneath you in toenail support.  Pause at sternum, at dip position, and at dip lockout (support) each rep
*Athletes with Rx muscle ups do 2 sets with class before moving to high rings

Warm Up #2
2 Rounds
100m Run
3 Squat Clean Thrusters (blank bar)

Workout of the Day
10 Rounds for Time
100m Run
3 Squat Clean Thrusters 95/65 (Comp 135/95)

Cardio CrossFit (9:30, 5pm)
Warm Up
Group Circle
3 Squat Clean Thrusters (blank bar)
200m Run
3 Squat Clean Thrusters (blank bar)

10 Rounds for Time
200m Run
5 Squat Clean Thrusters 75/55 (Rx+ 95/65)

Cool Down
1:00 Quad Foam Roll each leg
1:00 Couch Stretch each leg
1:00 Shoulder + Trap Smash each side
Calf Stretches + Plantar Fascia Massage