CrossFit Walnut Creek – Concord – CrossFit
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