Put It Up CrossFit WOD for Oct 22,2018 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20181022 Daily Workout for Oct 22,2018 en-us Mon, 22 Oct 2018 00:00:00 MST Mon, 22 Oct 2018 14:47:38 MST Put It Up CrossFit WOD for Oct 22,2018 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20181022 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://putitupcrossfit.com/images/htg_logo_rss.gif 39 31 METCON 10/22/18 Mon,Oct 22,2018 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20181022 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20181022 Mon, 22 Oct 2018 00:00:00 MST 14 Min AMRAP<br /><br />Hang DB Clean & Jerk-10 reps (50#-55#/35#, single DB)<br />HR Push Ups-10 reps<br />Double Unders-20 reps<br /><br />Tip: Utilize a push jerk on the DB instead of a press to save your triceps for the push ups. On the push ups focus on keeping your core tight and avoiding ''the snake up.'' Try to establish a maintainable pace early on and just keep moving.<br /><br />Goal: 360+ Reps (almost 9 rounds+)<br /><br /><br />Rx+: Sub HSPU, 70#/50#<br />Rx: As written<br />Rx2: 35#/20#, sub lateral hop over DB, knees down push up<br />Rx3: 20#/12#, sub singles, incline push up MONKEY COMPLEX V2 Mon,Oct 22,2018 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20181022 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20181022 Mon, 22 Oct 2018 00:00:00 MST 3 Rounds For Time:<br /><br />Pullovers-3 reps (face outside of rig)<br />CTB Pull Up-6 reps (face inside of rig)<br />TTB-9 reps (face outside of rig)<br />Pull Up-12 reps (face inside of rig)<br />*Every drop perform 8 Athletic Burpees<br /><br />Tip: Make sure to drop before getting to grip failure. When you do drop, rest longer than you think you need to before getting back on the bar to try and get larger chunks of work done each set.<br /><br />CAP off at 15 minutes.<br /><br />Rx+: 5-9-12-15 reps<br />Rx2: Sub this: 3 Rounds<br />Strict Pull Up (band assisted if needed)-3 reps<br />Jump CTB-6 reps<br />KTC-9 reps<br />Ring Row (tough angle)-12 reps<br />Athletic Burpee-16 reps<br />Rx3: See coach for additional mods. SHRED 10/22/18 Mon,Oct 22,2018 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20181022 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20181022 Mon, 22 Oct 2018 00:00:00 MST WARM UP w/ Todd or Seth<br /><br />Row -2min<br />Air Squats - 10 reps<br />KB Swing - 10 reps<br />Step Ups - 5 reps<br />Box Jumps - 5 reps<br />Prayer Pose - 30 secs<br />Spider-Man to Hammy R/L - 30 secs<br />——————————————————<br />Get Fitter in 5 min 😏<br /><br />5min EMOM 13/10 - Cals Row<br />5min EMOM 12-16 - Burpees<br />5min EMOM 16-20 - KB Swings<br />5min EMOM 12-15 - Box Jumps<br />5min EMOM 16-20 - Wall Balls<br />———————————————————<br />ROMWOD WARM UP 10/21/18 Mon,Oct 22,2018 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20181022 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20181022 Mon, 22 Oct 2018 00:00:00 MST FOAM ROLL-Lats, Forearms, Calves<br /><br />GROUP WARM UP <br /><br />5 Min AMWAP<br />Jump Rope-30 reps<br />Push Up-10 reps<br />Band Pull Apart (change styles)-10 reps<br />--------------------------------------<br />YTWL's-10 reps each<br />Kneeling Forearm Stretch-30 secs<br />Side Plank-15 secs R/L<br />Downward Dog-30 secs<br />--------------------------------------<br />Supinated Hang-30 secs<br />Dead Hang-20 secs<br />Scap Pulls-10 reps<br />Arch Hollows-10 reps<br />Strict or Jump to Strict-5 reps<br />Kipping Pull Up-5 reps<br />CTB Pull Up-3 reps<br />--------------------------------------<br />Review pullover and practice a couple before starting monkey complex.<br /><br /><br />COOLDOWN<br /><br />Overhead Stretch-2 mins R/L<br />Lateral Band Opener-1 min R/L<br />Rig Calf Stretch-1 min R/L