Main - CrossFit Performance Warm-up Warm-up #1 (No Measure) Front Raises 12 Stork Pistols Lateral Raises 10m OH Lunge Shoulder Extensions 5m Inch Worm Bent Over Rows :30 V-ups External Rotations Gymnastic Chin-up standard Do 2-5 reps for practice Manmaker practice, 5 full reps Full Clean Warm-up Weightlifting Clean (OT2M, 7 sets: Build to 3RM) (can drop and reset for up to 10 seconds between reps) Chin-ups (4 x ME w/ Gymnastic Hollow Body) Supinated grip pull-ups If the 4 sets will be less than 20 reps total Accrue up to 21 reps in smaller (extra) sets Metcon Standard workout is: 50 Manmakers Goal is 3-4 reps or more per minute until 50 complete. Rx+ workout is: Nick Must have Deficit HSPU. Goal is to go under Cap, roughly EMOM the work if need be. Adam and Eve (Time) For time: 50 Manmakers Rx 17.5/12.5kg Rx+ 20/15kg 20min Cap Nick (Time) 12 Rounds for time of: 10 DB Hang Squat Cleans 6 Handstand Push-ups on dumbbells Rx 20/15kg, on DB handles for HSPU 24min Cap
Posted on: Tue, 16 Sep 2014 14:16:25 +0000
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