6.12.2020

Endurance

4 rft:
500m run
30?
5 devils press (40/25)

Rd 1) goblet squats (53/35)
Rd 2) KBS
Rd 3) KB SDHP
Rd 4) KB lunges

CrossFit

Warm-Up:

A. General
Bike or row or run
3 minutes @easy, nose breathing
OR
1min Jumping jacks
1min High knees
1min Pike ups

B. Mobility
PNF Box lat stretch
5 repetitions

  • 5 seconds contraction, pushing against the box with the elbows
  • 5 seconds stretch, moving your upper body toward the floor

C. Specific
1 round
-20s Hollow position
-20s Handstand hold / Pike hold
-20s Explosive push-ups

Strength:

10 minute AMRAP:

5 Bench press @RPE 7
200m easy bike between sets

Conditioning:

For time
40 OH DB reverse Lunges 1 x 50/35lbs
40 TTB
20 FR Surrender Lunges 1 x 50/35lbs
20 Bar Muscle up
20 FR Surrender lunges 1 x 50/35lbs
40 TTB
40 OH DB reverse Lunge 1 x 50/35lbs

Suggested Modifications
OH DB reverse lunges:
OH object reverse lunges- plate, backpack

TTB:
Weighted V-ups

Bar Muscle ups:
Seated mar muscle up
Russian dip
Russian push ups

Accessory Work:

3 sets
10 Prone Angels
No rest
10/10 Side Plank Lateral Raise
No rest
10 Wall Slides
No rest

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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