2/21/18

Laveen CrossFit – CrossFit

– Strength: 4 Gymnastics tests today that you should record and keep track off. Rest as much as needed between movements.
– Metcon: Each set should be around 40s of work. If not scale accordingly. This “metcon” contains gymnastics work and accessory work so quality > quantity. Score = Open goals.

Strength

1) Strict Pull-ups: 1 x Max.

*Strict Band Assisted Pull-up

2) Handstand Push-up: 1 x Max.

*Seated DB Shoulder Press x Max Reps

3) Strict Chin-ups: 1 x submax.

*Strict Ring Rows

4) Push-ups: 1 x Max.

*Box Push-ups

*Rest as much as needed between sets.

Pull-ups (Strict 1x Max)

Handstand Push-ups (1 X Max)

Chin Ups (1 X Submax)

Push-ups (1 x Max)

Metcon

Metcon (AMRAP – Reps)

EMOM 20:

Minute 1: 40 Double Unders

Minute 2: 15/12 T2B

Minute 2: 10 Calorie Bike

Minute 4: 15 Barbell Rows (135, 95)

Minute 5: 10 Weighted Step-ups (24, 20) (45, 25)

*Score = Your goal for this year Open
Put your goal in the notes

#laveenstrong

Warm-up (No Measure)

1a) Rolling Tricep Extensions: 3 x 12-15. Rest 30s

1b) Reverse Barbell Curls: 3 x 10-12. Rest 30s.

@3030 Tempo.