04/9/2015 – CrossFit Silverback

8
Apr

04/9/2015

Main – CrossFit All Levels

Warm-up

Ultimate Stretch (No Measure)

250m row

Inchworm x 10m

Hamstring Stretch x 10m

Quad Stretch x 10m

Walking Lunge x 10m

Reverse Walking Lunge x 10m

Ultimate Stretch x 10m

Punter’s Walk x 10m

GYMNASTICS SKILL BUILDING

Gymnastic Skill Building v1.

A.

Three sets, :

Handstand Hold/Nose to Wall hold x 30 secs

Rest 30s

Toes to Bar x 30 Secs (working on movement efficiency – make these as effortless as possible)

Rest 30s

Double-Unders x 30 Secs

Rest 30s

Weightlifting

Deadlift

Deadlift

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 10 reps @ 60%

*Set 3 – 10 reps @ 65%

*Set 4 – 8 reps @ 70%

*Set 5 – 6 reps @ 80%

Rest 2-3 minutes between sets

Coach Note:

Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Step Brothers”

AMRAP 8

2 Power Cleans (135/95)

25 Double Unders

4 Power Cleans

25 Double Unders

6 Power Cleans

25 Double Unders

*Continue to go up by 2 Power Cleans

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