151019_Tuesday

Crossfit Real Life – CrossFit

Warm-up (No Measure)

TABATA X2

R1 Squat Jumps

R2 Pike Press

R3 Mountain Climbers

R4 Ring Rows

Stretching and mobility

OHS test and warm-up

Overhead Squat (7 x 5)

Depending on proficiency level pick the following.

(every 2 minutes)

Advanced:

7 x 5 @65%

Intermediate:

7 x 5 @20kgs/15kgs

(Performed with bench/ball aid)

Beginner:

7 x 8 of PVC Pipe (behind squat rack + bench)

CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Rx

M – 100# = 45 kgs

W – 65# = 29kgs

Inter

M – 20kgs – 38kgs

W – 15 – 25 kgs

Pull Ups/Bands/Negatives

Bgnr

M – DB /10 – 18

W – DB/ 10-14

Ring Rows/Jumping Pull Ups

CRL AB Blaster #3 (No Measure)

30 seconds each x 2 Rounds

1: V-Ups

2: Plank

3: Leg Lifts (Straight)

4: Side Plank

5: Leg Lifts (R & L)

6: Side Plank

7: Dragon Flag

8: Sit-Ups

By | 2019-10-14T17:02:01+00:00 October 14th, 2019|Fitness|0 Comments

Leave A Comment