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

CrossFit 8/27/19

26
Aug

CrossFit 8/27/19

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

Warm-up

Warm Bike Squat HSW (No Measure)

2 Rounds

15/12 cal Bike

10 lunge and twist

10 Squats with plate out front 15/10

20s Handstand hold

Skill

16 EMOM Cal Bike, HSW, DU (4 Rounds for reps)

Every Minute for 16 minutes

Minute 1: 15/12 Cals Bike

Minute 2: Max distance Handstand Walk

Minute 3: 15/12 Cals Bike

Minute 4: Max Double Unders

Int:

12/10 cals

Max HSW (no 5ft increments required)

Max Doubles

Beg:

10/8

Max Shoulder Taps

(Max Singles)

The intended stimulus of this EMOM is to work on advanced gymnastics while under fatigue. Choose a calorie value that you can complete the first round in under 45 seconds.

Record total distance + total double unders completed EACH ROUND

(ex. 100ft + 100 DU = 200 reps)

For Rx, Handstand Walk MUST be completed in 5ft increments

Metcon

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
This Open workout was originally NOT given a Scaled variant, so you may choose to stick with Rx or feel free to scale as needed.

Scaled:

150 Wallballs 14/10

90 Singles

30 Chin over bar Pull-ups

Homework

Hook grip and cycling.

https://www.youtube.com/watch?v=Twexifzz238

https://www.crossfitxtremeathletics.com/blog/the-art-of-touch-and-go-reps/barbell-cycling

Monday: Attend class

Tuesday- Thursday: EMOM 10 minutes 3 Squat Clean Thrusters (start light on monday and build weight every day). Focusing on regripping hook-grip

Friday: Test out Heavy 3 Cluster

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