12 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work

– Nasal breathing only

– increase rate each minute

then

2 rounds

8 Dead bugs

8 Psoas March

8 Scapula Push-Ups

8 Kneeling Hip Hinge

Metcon

Metcon (AMRAP – Reps)

3 Rounds

5 Double KB push press + 20m OH KB Walk + farmer’s carry – AHAP

Rest 30 seconds

Max effort Wide grip pull-ups

Rest 30 seconds

20 Second L-sit

Rest 90 seconds
Scoring Wide Grip pull-ups only

Weightlifting

Jerk (1-1-1)

Build to a tough Jerk cluster of 3 reps for the day
Add 10# from last week

Rest 12 Sec between reps

ball park 90% of 1RM

Mobility

Lacrosse ball

– scapulae/traps/pecs/forearms

– hip flexors/extensors

Foam roll

– lats

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