Saturday, June 8th
Warm-up
Warm-up
A. Tabata (4 min)
Alternating :
– Row
– Plank
Alternating :
– Row
– Plank
B. Mobility
Hips: Banded hips mobbilisation
1 set of
30 sec internal rotation, 30 sec external rotation
C. Overhead Stability (before the snatch)
2 sets
3/3 turkish get up @mod weight
5 sots press @empty bar
Sots press:
Weightlifting
Snatch (5 x 5)
Metcon
Metcon (Time)
CrossFit games 2012 chipper
For time
10 Overhead squats @135/95 10 Box jump overs @24/20
10 Thrusters @135/95
10 Power cleans @135/95
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
10 Power cleans
10 Thrusters
10 Box jump overs
10 Overhead squats
Comp:
OH squat @155/105
Thrusters with a fat bar @135/95
Power cleans @205/125
Comp
Conditioning
Metcon (Time)
Rowing
3 rounds
60/50 cal
rest 1 minutes
50/40 cal
rest 1:30
30/25 cal
rest 3 minutes
3 rounds
60/50 cal
rest 1 minutes
50/40 cal
rest 1:30
30/25 cal
rest 3 minutes
Gymnastics
Handstand Push-ups (6 x 4)
4 seconds descent
2 seconds at the bottom Kip up
2 seconds at the bottom Kip up
Core
Metcon
Single KB front rack carry
4 x 50’/arm @heavy
4 x 50’/arm @heavy
Post chain
Metcon
5 sets
30 seconds Y Hip extension Hold on GHD
rest as needed
30 seconds Y Hip extension Hold on GHD
rest as needed
@ 60-65%