| |  | Welcome Jeremy A |
| Metcon: METCON 12/11/18 | Weightlifting: WEIGHTLIFTING 12/11/18 | Warm Up: WARM UP 12/11/18 | SHRED: SHRED 12/11/18 | 5:30PM WEIGHTLIFTING 12/11/18 | |
METCON 12/11/18
Metcon: Reps-Rx3+
AMRAP 10:
Wall Walk-3 reps
Double Unders-30 reps
Goal: 231 Reps+ (7+ Rounds)
Tip: This workout is fast paced and shoulder intensive. Establish a maintainable pace early on to avoid burnout.
Purpose: From the article entitled ''Handstands'' by CrossFit Founder Greg Glassman:
''Being upside down exposes the athlete to, what is for many, a brand new world. Psychologically, physically, and physiologically, inversion is otherworldly. We spend roughly two thirds of our life upright and one third in repose. When upside down most of us lose our breath, orientation, and composure. What this portends for an athlete upended by opponent or accident is calamitous. The difference between tripping and landing on your feet versus knocking your teeth out is profound. Gymnasts’ bike wrecks don’t look like weightlifters’.
Combat, nature, survival, and sport favor individuals who keep bodily and spatial awareness regardless of their orientation in three-space. The handstand is prerequisite to handsprings, walkovers, cartwheels, aerials, and flips, each of which will train for generally favorable outcomes to being tossed into space. The handstand is the first step to developing a catlike capacity for landing on your feet.''
Rx+ Sub 10 m handstand Walk
Rx: As Written
Rx2: Sub Singlesx2, partial wall walk or seal walk 10 m
Rx3: Sub singles, bear crawl 10 m
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WEIGHTLIFTING 12/11/18
Weightlifting: Weight
WEEK 3
A1. Bench Press-3-3-3-3-3
A2. Push Up or Dip-8-8-8-8-8
REST 2-3 minutes
Begin bench press sets at 80% or 5# heavier than last week and add weight set. Try to increase the difficulty of your push up or dip sets due to the reduced rep range. Still pick a scaling option that allows you to complete eight challenging reps unbroken.
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WARM UP 12/11/18
Warm Up: Check In
FOAM ROLL- Quads, Lats, Front of Chest, Calves
GROUP WARM UP
Shuttle Run-100 m
Bunny Hop-20 m
Heel Walk-20 m
Wheelbarrow Walk w/ partner-40 m (switch partners at 20 m mark) OR bear crawl-20 m
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Int/Ext Rotation-15 reps each arm
Scap Push Up-10 reps
Push Up w/ slow eccentric-5 reps
Reverse Shoulders-30 secs
Downward Dog-30 secs
Handstand Hold-30 secs
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Start Bench!
COOLDOWN
Banded Bully-2 mins R/L
Rig Pec Stretch-2 mins R/L
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SHRED 12/11/18
SHRED: Time
WARM UP W/ Boooootz or CAP 🇺🇸
Bike - 2min.
Jog Shuttle Run - 200m
Burpees - 10 reps
Step Ups - 5 reps
Box Jumps - 5 reps
Band Press - 10 reps
Band Side Step R/L - 10m
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- 5min. AMRAP -
40/32 Cals - Bike
Max Reps - KB SDHP
*Rest 2min.*
- 5min. AMRAP -
40 - DB Thrusters
Max Reps - 20m Shuttle Runs
*Rest 2min.*
- 5min. AMRAP -
40 - Wall Balls
Max Reps - Burpees
*Rest 2min.*
- 5min. AMRAP -
40 - Box Jumps
Max Reps - DB Powercleans
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ROMWOD
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was KAREN on Oct 12,2018 (60 days ago)
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