CrossFit – Fri, Feb 3
warm up – Friday
2min easy cardio
INTO
1min thoracic extension stretch over wall ball/roller
INTO
2 sets of:
5 muscle snatch
5 behind the neck snatch grip push press/strict press
INTO
1min thoracic extension stretch over wall ball/roller
INTO
2 sets of:
5 muscle snatch
5 behind the neck snatch grip push press/strict press
SKILL/EXTRA WARM UP
HSPU
5 / 8
8mins Open gym style prac
Options: push-ups, donkey kicks, negatives, feet elevated push-ups, tuck HSPU on box, KHSPU, SHSPU etc.
#1 goal get as many people upside down as possible
Novice- focus on strict work for balance, core and strength
More advanced focus on deficit strict and kipping efficiency
Shoulder Press (Strict Press
4 sets of 5 @ 75% )
4 sets of 5 @ 75% )
Metcon -Friday (Time)
21.1 (15min cap)
1, 3, 6, 9, 12, 15, 21 wall walk
With
10, 30, 60, 90, 120, 150, 210 double under
1, 3, 6, 9, 12, 15, 21 wall walk
With
10, 30, 60, 90, 120, 150, 210 double under