Main – CrossFit
Aerobic recovery
20 min row/run/AD
20 min skill work
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Skill work (No Measure)
Take 10-12 min and work on a gymnastics skill….HSPU / dips / pull ups / MU / bar MU
Competition WOD
Skill NFT (No Measure)
3 rounds not for time of
15 T2B
50 DUs
3-5 MU
8-12 pistols
SWOD
SW-A: Multiposition Power Clean (6 x 5)
Rep 1: Mid Quad
Rep 2: 1″ Above Knee
Rep 3: 1″ Below Knee
Rep 4: Mid Shin
Rep 5: Floor
*120 Sec Rest
SW-B: Front Squat (6 x 6)
*Tempo of 30X0
**100 Sec Rest
SW-C: Medicine Ball Reverse Hyper (3 x 10)
Reverse hyper on GHD with medicine ball between feet.
SW-D: Hanging Leg Raise (4 x 6)
Add weight with medicine ball between feet.