Thursday, June 7, 2018

6
Jun

Thursday, June 7, 2018

CROSSFIT

Skill

Rope Climb Technique

Strength

21 Min EMOM

Station 1: 100m Run
Station 2: 10 Push-ups (+) 2 Rope Climbs
Station 3: 10 Double Dumbbell G2OH

L1: 2 Rope Climbs
L2: 1 Rope Climb
L3: Strict Pull-ups or Jump up and slowly lower (x) times (eccentric)
L4: Strict Ring Rows, Slow and controlled. Hips and shoulder a straight line, push ups off box or rig

-Each station is 1 min in the EMOM – 7 times of each station rotating through

WOD

8-mins for Reps and Load

0:00-1:00: Max Sit-ups
1:00-3:00: Max Calories on Assault Bike or rower
3:00-5:00: Max weight Power Clean
5:00-7:00: Max Calories on Assault Bike or rower
7:00-8:00: Max Sit-ups

**Weight can be loaded for first attempt

 

BOOTCAMP

Strength

Glute Bridge Raises (weighted if possible, use plate, slam ball, or KB)
3 x 8 as a group

WOD

6 Minute AMRAP
6 Box Steps
6 Plate Ground to OverHead
6 Lunges (with plate held overhead if possible)
6 V Ups

1 Minute Rest

8 Minute AMRAP
8 Box Steps
8 Plate Ground to OverHead
8 Lunges (with plate held overhead if possible)
8 V Ups

2 Minute Rest

10 Minute AMRAP
10 Box Steps
10 Plate Ground to OverHead
10 Lunges (with plate held overhead if possible)
10 V Ups

 

 

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