Monday, 3 February 2014

Which Type of CrossFitter Are You? -

• 10 minutes - Coach's choice of dynamic warm up incorporating the following movements:
1) Pistols x 5 each leg (can be partial range of motion and/or a scaled version)
2) Hip Extensions x 10 (hip forward of GHD pad; lumbar extension maintained throughout movement)

Weighted Alternating Lunge (Back Rack position):  10-10-10 – choose a weight that challenges you to perform 10 reps with perfect form.

Weighted Alternating Lunge (Back Rack position):  10-10-10 @ 45-50% Back Squat 1RM.

Start with 1 Thruster and increase reps by 1 Thruster EMOM for 12 minutes – ex. 1 Thruster the first minute, 2 thrusters the second minute, 3 Thrusters the third minute, etc., etc.  Use 50% of the weight used in the “Strength” portion of training for Lunges.  Continue increasing reps until you reach the round of 12 or fail to complete a round.  If you fail to complete the required reps in a minute, drop back down to 1 rep and start building up again.

- Rest precisely 1 minute after the final minute of Thrusters, then -

For time (7-minute time limit):
75 V-Snaps

Jackie Perez crushing some thrusters.