St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

CrossFit 8/19/19

18
Aug

CrossFit 8/19/19

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

Warm-up

Warm-up Squat shoulders (No Measure)

2 minutes on the bike

then 2 rounds

10 Air squats

10 Push-ups

5 Jumping Air Squats

5 Inch worms

20 second Hang from bar

Warm-up Squat shoulders (No Measure)

2 minutes on the bike

then 2 rounds

10 Air squats

10 Push-ups

5 Jumping Air Squats

5 Inch worms

20 second Hang from bar

Skill

Wallball efficiency

https://www.youtube.com/watch?v=qvjpTJQ1zaU

https://www.youtube.com/watch?v=WqWJb-ofOE4

Coach led 10 minutes going over tips and tricks to efficient wallballs

Wallball Shot (Max Unbroken)

1 set Max unbroken wallballs

If you think you able to string 50+, go to next higher weight.

Metcon

16 AMRAP 15 C2B, 15 BJO Asc Squat Snatches (AMRAP – Reps)

AMRAP 16 minutes

15 Chest-to-bar pullups

15 Box Jump Overs 24/20

10 Squat Snatches 95/65

15 C2B

15 BJO

8 Squat Snatches 135/95

15 C2B

15 BJO

6 SquatSnatches 155/105

15 C2B

15 BJO

4 Squat Snatches 185/125

15 C2B

15 BJO

AMRAP Squat Snatches 205/145

Score is total reps completed.

Scaled

Jumping Chin over bar pullups

Box jump-overs 20/14″ (Step-overs allowed)

10-45/35

8- 75/55

6- 95/65

4- 115/75

AMRAP- 135/95

Homework

Week 1 CrossFit Open Homework

Wallball efficiency

Monday: Attend class. Watch video if haven’t already

Tuesday-Thursday: EMOM 10 minutes perform X amount of reps. Add +1 to X each day you complete.

Friday: Max unbroken wallballs

Rx: 15 reps

Int: 12 reps

Beg: 10 reps

Wallball Shot (HW)

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