3:00 Minute Bike/Row/Run or Skip
Knee to Chest
3 Air Squats + Broad Jump
Skip for Height
Skip for Distance
Metcon (No Measure)
100 Banded Good Mornings - http://youtu.be/7S-WOwmPY8E
100 Banded Pull-Aparts - http://youtu.be/VHRiIjvHJpY
Bench Press (5 x 5)
5x5 Bench Press, ascending to a five-rep heavy.
After each set, Max Strict CTB Pull-Ups
On the bench press, we are looking to build steadily to a 5-Rep heavy for the day. Immediately after each set, complete a single set of Strict CTB Pull-Ups, banding as required so that we are able to find at least 5+ repetitions per round. We are looking for the added range of motion today, in chest contact. Following, rest as needed between sets, aiming to be between 2:00-3:00 per.
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Metcon (AMRAP - Rounds)
3 Rounds, Not for Time:
20 Hollow Rocks, 200m Run
:20s GHD Supine Static Hold - 200m Run
20 Glute Bridges - 200m Run
:20s Hip Extension Hold - 200m Run
Following, spend upwards towards 10:00 refining the Turkish Get-Up.
For a movement walkthrough from CrossFit.com's Kettlebell Instructor, Jeff Martone, click Here - https://www.youtube.com/watch?v=VQq8I_n_hRE&feature=youtu.be
This movement can be completed with either a dumbbell or a kettlebell - athlete's choice. Aim today is to become familiar with the movement, and to build to a moderate load. Not even on the heavier side… truly moderate. Imagine you are being videotaped for the next movement demonstration. That's how sound our mechanics should look at our final load.
GHD Supine Static Hold - https://www.youtube.com/watch?v=zTikRBHZV4Y&feature=youtu.be
Glute Bridges - http://youtu.be/M7PynZBxSR0
Hip Extension Hold - http://youtu.be/0G8hRgY3Lr0