CrossFit – Wed, Aug 14

CrossFit – Wed, Aug 14
 August 17 after the Community WOD – Movement Clinic hosted by CrossFit Sacrifice and Coach Renae. No charge and open to everyone. This month we are going over the squat (front and overhead) and lunges. Great for beginner and seasoned athletes.

Warm-Up
Warm-Up

2 ROUNDS*

10 Forward Arm Circles

10 Sumo Good Mornings

5 Push-Up to Pike

5 Tempo Ring Rows (31×2) → 5 Vertical Ring Rows

Into…

2 ROUNDS*

10 Reverse Arm Circles

10 KB Sumo Deadlifts

10 Alt. Pike Shoulder Taps

5 Jumping Pull-Up Negatives → 5 Strict Pull-Ups

*Progress to second movement in round 2.

Skill – All
ON A 10:00 RUNNING CLOCK…

Practice Handstand Option*

*Options…

Wall HS Hold

Freestanding HS Hold

Pike HS Hold

HS Walk

(No Measure)

Workout – Performance
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

20 DB Sumo Deadlifts (50/35)

15 Handstand Push-Ups

10 Strict Pull-Ups

(Score is Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

20 DB Sumo Deadlifts (35/20)

15 DB Push Press

10 Ring Rows*

*Option for Banded Strict Pull-Ups.

(Score is Rounds + Reps)

KG DB: (15/10)

Optional Cool Down – All
EMOM x 9 MINUTES

MIN1 – 5/5 Sciatic Nerve Floss

MIN 2 – 5/5 Groiners w/Twist

MIN 3 – Max Cat/Cows

*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.

(No Measure)

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