CrossFit – Sun, Jun 15

CrossFit One World – CrossFit

Sunday FunDay

Testing Week

Hi Everyone!

This week we will be testing in a number of different areas.

Monday will be:

1RM Front Squat + “Helen”

Tuesday:

Gymnastics Testing + “Karen”

Wednesday:

Push Press 5RM + “Open 14.1”

Thursday: “Boat Race”

Friday:

“Open 20.1″

prepare accordingly

Warm-up

10 Min AMRAP

Buy In 400m Run

Then

10 Wallball (Moderate/Light Weight)

5 Muscle Clean

10 Sprawls/Up Downs

Hang Power Clean (12 Min E2MOM
3 Hang Power Clean
55% 1 RM HPC Increase by 5 every set
(Work on technique for upcoming in-house comp.))

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

10 Deadlift

10 Hand Release Push up

10 Lateral Hops

100 m Run

Rx Bar-225/155

Rx+ Handstand Push Up

Bar- 205/135

Cool down stretch or Abs

Stretches

Runners Lung

Seated Hamstring Stretch

Pigeon Stretch

Knee Hugs (Lying Down)

Spinal Twist

Abs

3 Rounds

0:20 Hollow Hold

0:20 Flutter Kicks

0:20 Arch Holds

1:00 Plank Hold (Sphinx Position)

Search

Popular Posts

  • CrossFit – Sun, Sep 27

    Announcements + September Events & Activities + – 20 Year Anniversary Limited Edition One World Shirts – Pre-Order. Check Your Email! 12th on Saturday: Never Forget Competition @ One World. NO CLASSES CrossFit One World – CrossFit Hang Snatch (12 Min E2MOM 3 Hang Power Snatch 2 Overhead Squat @ 55% of Snatch) Overhead Squat…

  • Hype Hitters – Sat, Sep 26

    Announcements + September Events & Activities + – 20 Year Anniversary Limited Edition One World Shirts – Pre-Order. Check Your Email! 12th on Saturday: Never Forget Competition @ One World. NO CLASSES CrossFit One World – Hype Hitters PARTNER WORKOUT (Time)

  • CrossFit – Sat, Sep 26

    CrossFit One World – CrossFit 260328 P Mod (Time) For time: 3 rounds of: 30 cal bike 150 double-unders 10 deadlifts (225/155) 2 rounds of: 30 cal bike 150 double-unders 10 deadlifts (275/185) 1 round of: 30 cal bike 150 double-unders 10 deadlifts (315/225) You go, I go

Categories

Archives

Tags