Main - CrossFit Warm-up (No Measure) Alternating Tabata (8 rounds total) HS Hold/ Shoulder Touches & RKB Swing (40/28kg if capable) TTB and subs instruction Clean/ Complex warmup Weightlifting 3 Power Cleans + 3 Front Squats + 3 Push Jerks (Build to a tough set.) Epic set. Work HS Holds (wall), :30-1:00 Pike Presses (knees or toes), 3-5 reps or Strict HSPU (full depth or lower), 3-5 reps between sets. Positioning is more important than grinding out shitty reps, listen to your coaches. If you get sent back a progression its for a good reason you need to work on it. Metcon Metcon (4 Rounds for reps) 4 rounds for TTB reps of: 10 (5) UB Toes To Bars 8 UB Power Cleans 6 UB Push Press Max Reps of TTB Rest until 5 minute mark of each round. DO NOT rest between movements or game the last set of TTB each round (ie. no chalking), go straight to each movement and hit your set. *K2E is next sub movement, then Toes Thru Rings, then Knees close to Elbows etc. Rx is TTB and UB on all movements of all rounds. Do not sandbag weight to aid your TTB, add weight if it is easy to do unbroken. We want it moderately difficult to do. Metcon (4 Rounds for reps) Extras: 4x400m Run, 90-120 seconds rest
Posted on: Tue, 13 May 2014 10:33:01 +0000
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