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5-18-2017

18
May

5-18-2017

CrossFit Sona – CrossFit

Warm-up

Basic Warm-Up KC#2 (No Measure)

single file line,

down and back of:

jog,

butt kicks,

high knees,

power skips,

grapevines,

Frankenstein,

walking lunges,

bear crawl,

walking Plank,

Spider-Man Lunges,

knee tug skips

Weightlifting

Overhead Squat (1 x 7)

SKILLS PRACTICE

*15 minutes

Part A: OVERHEAD SQUAT (CHALLENGING 7 REPS)

Part B: (no measure)

On the Minute for 6 Minutes:

ODD:

10 Handstand Shoulder Taps

EVEN: :

1 Minute of MAX Superman Rocks

B1: Handstand Shoulder Taps

B2: Superman Rocks*

3 x 10 each

[Scale 1]:

B1: Wall Walk to challenging inverted position and perform Shoulder Taps.

B2: No Change

[Scale 2]:

B1: Feet Elevated on Plates + Shoulder Taps

B2: Superman Raises

Metcon

Metcon (Time)

WORKOUT OF THE DAY

* 10 Minute Time Cap

METCON (TIME)

3 Rounds of:

25 GHD Sit-Ups

50′ Handstand Walk

50′ Kettlebell Overhead Walking Lunges (53/35 per Hand)

[Scale 1]:

3 Rounds of:

25 V-Ups

5 Handstand Walk Attempts for Distance

50′ Kettlebell Overhead Walking Lunges (45/30 per Hand)

[Scale 2]:

3 Rounds of:

25 AB Mat Sit-Ups

50′ Bear Crawl

50′ Kettlebell Overhead Walking Lunges (35/26 per Hand) *

* If unable to keep the arms locked overhead, scale to front rack lunges or hold Kettlebells at your side.

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