7-05-2017

5
Jul

7-05-2017

CrossFit Seabrook – CrossFit Core

Warm-up

Mobility squat warmup (No Measure)

100 Single jump ropes

20 High Kick Lunges

3 Catipillar ( yoga style)

20 Side kick Lunges

3 Burpee Long Jumps

Weightlifting

Squat Waves (5-5-5-4-4-4-3-3-3)

Wave 1

5 reps each at

60%

65%

70%

Rest 3 minutes

Wave 2

4 reps each at

65%

70%

75%

Rest 3 Minutes

3 reps Each at

70%

75%

80%
Go through each wave as fast as possible and rest 3 minutes between waves. Have your weights set up and ready to go!

Gymnastics

Strict Toes-To-Bar (5-5-5-5-5)

5 min EMOM you will perform 5 strict toes to bar right into a 10 sec ring support hold

Ring Support Hold (5x 10 sec )

Things to focus on

Keeping the rings tight to your side

Keeping elbows fully locked out

Slightly external rotation on the shoulders

Metcon

Metcon (AMRAP – Rounds and Reps)

6 min Amrap

21 Double Unders

15 Power Cleans 95/65#

9 Burpees