CrossFit – Mon, May 5
OPTIONAL MOBILITY ROUND
6/6 Thread the Needle
6/6 Moose Antlers
6/6 Book Openers
12 Alt. Scorpion Kicks
6 Yoga Push-Ups
Into…
2 ROUNDS
12 Alt. Cossack Squats
12 Kang Squats
6 Barbell Strict Press w/ :02 pause Overhead
12 Alt. Elbow Punches
Into…
2 ROUNDS
6 Burpees (Over Bar)
6 Muscle Cleans
6 Push Press
6 Front Squats w/ :02 in the Bottom position
5 SETS
AMRAP x 5 MINUTES*
5 Front Squat (115/75)
5 Burpees Over Bar
5 Hang Power Clean
5 Burpees Over Bar
5 Shoulder to Overhead
-Rest 1:30 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG BB: (52.5/35)
5 SETS
AMRAP x 5 MINUTES*
5 Front Squat (75/55)
5 Burpees Over Bar
5 Hang Power Clean
5 Burpees Over Bar
5 Shoulder to Overhead
-Rest 1:30 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG BB: (35/25)
:30 Overhead Wall Stretch*
20 Banded High Pulls
10 Alt. Wrist Circles**
-Rest as Needed b/t Sets-
*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.
**On hands and knees, place palms on the ground with fingers towards the knees. Perform alternating wrist circles, clockwise and counterclockwise.
(No Measure)
NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
4 SETS
800m Runs*
*If you plan on doing Murph with a weight vest, wear it.
-Rest 2:00 b/t Sets-
(No Measure)
EMOM x 6 MINUTES
3-5 Dynamic Ring Kip Swings
-Rest As Needed-
EMOM x 6 MINUTES
2-4 Strict Ring Pull-Ups*
*Pull the rings as low on your chest as possible.
(No Measure)
