6/29/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

J-curl- 1 x 4

Good morning- 1 x 6

Weightlifting

Deadlift

Positions-

setup focus- 3 x 3 x 55% (completely re setup on each rep)- 3 x 8 x 65%

PR-

3 x 10 x 70%, 2 x 8 x 75%

Horizontal push

Tempo ring dip (3-3-1-3)- 5 x 6

OR

Tempo ring push up- (3-3-1-3)- 4 x 8

*Save yourself for Bench in WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

AMRAP in 11min:

14 Bench press (135/95)

200m run

then,

Accumulate 60 strict chin ups as a team

*alt. rds on run and bench

* both working at the same time on chin ups

* start with no bands and slowly add bands to keep moving

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Cable crunch- 1 x 40

Hollow body rock- 1 x 30

Plank with leg lift- 1 x 2min (switch legs every 30 sec)

Accessory strength (4)-

Fat ball pull-ups- 2 x 10

Ring push ups- 2 x 20

EZ bar preacher curls- 2 x 12

Reversr hyper- 2 x 20

Airdyne fun-

4 rds:

12 cal sprint

*rest is choice, try to rest is little as possible while maintaining consistent sprint times

Grip-

pinch blocks- 2 x :30

MOB-

LAX post delt with int. and ext. rotation

Skill-

F2B kip practice- 10 min

Categories: WOD

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