CrossFit – Tue, Oct 4

Crossfit Cle – CrossFit

Warm-up

2 minute erg

10 situp and reach

10 air squat

10 snap to hollow

10 narrow stance air squat

5 hollow rock

5 I-T-Y raise

1 wall climb and hold 10 seconds

5 90/90 raise and press

2 wall climb and 10 second hold

30 second pullup bar lat stretch R/L

1 minute calf stretch or ankle mobility R/L

1 minute couch stretch R/L

Gymnastics

4 supersets on a 3 minute clock:

10 parallet shoot through

10 hollow rock

10 slow pistol

Shoot Throughs (4×10)

Through and back is one repetition

Hollow Rock (4×10)

Holding a hollow on the floor in a supine position, rock your weight back into your thoracic spine and shoulders, then down into your glutes.

Pistols (4×10)

Slow, controlled reps. Work on range of motion and control. Add load to increase difficulty.

MetCon

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Handstand pushup

Deadlift 50% of 1RM deadlift