Monday

Crossfit Real Life – CrossFit

Warm-up (No Measure)

10 Pike Press

10mtr Bear Crawls

10 Mtr zombie walk

10 Mtr Lunge Stretch

10 Mtr Duck Walk

20 leg Swings (L & R)

10 knee in to full extension

10 High knee Karaoke (each side)

– Full body mobility

– Shoulder stretch, Glutes, hips, quads

– One Round Front Squat Warm-up with heavy weight and bench depth

Front Squat (8 x 5 – 4 – 3 – 2 – 1…)

Find your front Squat One rep max

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Adv:

84kgs

56kgs

Inter:

59kgs

40kgs

Beginner:

20 kgs

15 kgs

Box or Pike Press

By | 2019-08-04T08:01:21+00:00 August 4th, 2019|Fitness|0 Comments

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