Wednesday, September 21, 2016

Power CrossFit – CrossFit

WARM-UP

-Row 800 meters

-50 Double Unders or JR for 2 minutes

-CROSSOVER ACTIVATION

-Shoulder ROM

-Calf stretches

-Practice Handstand w your Trainer

Samson Stretch

2×10

-Sit-ups

-Push-Ups

-Push Press w broom stick

WOD

Metcon (Time)

5 ROUNDS:

-10 meter Hanstand Walk (scale 10 Wallclimbs and even more scaled sub 5 Handstand Holds for 20 seconds. Rest 10 seconds between holds.)

-5 Paralette Pass throughs

-5 Skin the cat (Rings or Bar for RX) Talk to your Trainer about progressions

-10 Tall box jumps

*Go for quality!

STRENGTH

2 Position Clean

1. From High Hang

2. From Low Hang
4×2@65%

2×2@70%

STRENGTH

Deadlift

4×4@70%

Accessory Work

GHR

Glute hamstring raises
3×10@2.5%

Core work

Your choice!

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