Friday, May 3

June 28, 2019

 

Closing in on the end of Week 5 in "Grunt Work".

Starting our Friday with skills - dedicated practice time on the handstand walk. This will lead us into our benchmark for the week - 2019 CrossFit Games Age Group Qualifier Wod #3

ACTIVATION
On the Minute x 12 (3 Rounds):
Minute 1 - 12/9 Calorie Assault Bike
Minute 2 - 1 Round of "Strict Cindy"
Minute 3 - 15/12 Calorie Row
Minute 4 - With very light dumbbells:
3 Deadlifts + 3 Hang Power Cleans + 3 Front Squats + 3 Push Presses.

Handstand Walk (Distance)

10:00Min Practice

2019 CrossFit Games Age Group Qualifier Wod #3 (Time)

For Time:
5 Rounds of:
4 Muscle Ups
13 Shoulder to Overheads 135/95
Then increase the weight, For 5 rounds of:
4 Muscle Ups
7 Shoulder to Overhead 185/125

*If we are not completing Muscle Ups today, we will scale with 7 Chest to Bar Pull-ups.

Ages 55+:
*Men perform chest-to-bar pull-ups and lift 95 lb. for the first couplet, then perform muscle-ups and lift 135 lb. for the second.
*Women perform chest-to-bar pull-ups and lift 65 lb. for the first couplet, then perform muscle-ups and lift 95 lb. for the second.

**EXTRA**

Metcon (AMRAP - Rounds)

5 Rounds:
5 Deadlifts (70%)
8 Bench Press (70%)

Weight is based off of 70% of that respective movement. Two separate bars. As an example, if an athlete has a 400 max deadlift, and a 245 max bench press, the workout would be:
5 Rounds:
5 Deadlifts (280)
8 Bench Press (170)

Although we will be completing this workout with varying loads, post time to the tracker below for comparison with our teammates.

Write Weights in comments

Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

February 24, 2020

February 24, 2020

February 21, 2020

February 20, 2020

February 20, 2020

February 20, 2020

February 20, 2020

February 20, 2020

February 20, 2020

February 20, 2020

Please reload

Archive