11 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Double Under Tabata

8 x 20-sec work, 10-sec rest

Then,

10 Thoracic Opener (each side)

10 Mini-band around the world (each side)

10 Banded pull-aparts behind the neck

then

Jerk Technique Review

Weightlifting

10 min EMOM

Minutes 1:00-5:00: 2 Jerks @70%

Minutes 6:00-10:00: 2 Jerks @75%

Split Jerk

Metcon

Metcon (Weight)

Not for time:

10-8-6-4-2

Close Grip Bench Press (Add weight each round)

Strict Chin-ups

Strict T2B

*5x Double Unders ie. 50-40-30-20-10
Score is heaviest bench press

20 min time cap

Scaling options:

Rx+:(Bar Muscle-ups in place of Chin-ups) (GHD Sit-ups in place of T2B) (10x Double Unders)

L2: (Ring Rows w. a 2 count pause on each rep) (Knee Lifts) (40s of DU Attempts each set)

L1: (Ring Rows, no pause) (Reverse Crunches) (Single Unders)

Accessory

5 Minutes of “Recovery” work in the form of either Parasympathetic Breathing, Foam Rolling, OR easy Bike/Row

https://www.youtube.com/watch?v=7T7sW6yfSiQ&t=1s

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