Yakima CrossFit – CrossFit
Warm-up
EMOTM 12 min:
Min 1 – 30 single unders
Min 2 – 15 abmat sit-ups
Min 3 – 15 light kettlebell Romanian deadlifts
Gymnastics
Friday Midline Work (Day 6)
2 sets of max effort plank on rings (try to beat your sets from last week)
-rest approximately 2 minutes between sets-
Scale: 2 sets of plank on elbows
Followed by:
2 sets of max effort toes to bar (try to beat your sets from last week)
-rest approximately 2 minutes between sets-
Scale: 2 sets of bench toes to bar or legs raises holding the rig
Push Press Sequence
3 Sets of the following:
5-5-5-5
-rest 4 minutes-
After each set of 5 rest 30 seconds and then immediately start the next set of 5. All sets will be at the same weight. 70-80% of your 5 rep max would be a good place to start this week.
Metcon (AMRAP – Reps)
8 min AMRAP:
10 deadlift @ 225/155#
20 jumping alternating lunges (10 per leg)
40 double unders
Cool down
2 sets:
10 empty bar back squats focusing on chest up, knees tracking in line with toes
10 hi hang power snatch
30s downward dog