TUE JANUARY 22, 2019 - CROSSFIT

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“Every night before going to sleep, we must ask ourselves: what weakness did I overcome today? What virtue did I acquire?” -Seneca

Warm-up

3 Rounds
5 Burpees
10 KB Swings
10 Reverse Lunges
10 Sumo KB Deadlifts

Strength

Deadlift (10-10-10-10)

4 Sets of 10 Reps -Unbroken-
(55% of 1 RM)
Every 1:30

Metcon

Metcon (AMRAP - Rounds and Reps)

"Jelly Belly"
AMRAP 12
12 Box Jumps (24"/20")
12 Toe to Bar
12 Deadlifts (155/105)

Accessory Work

Metcon (No Measure)

10:00 For:
Handstand Walk Practice and Progressions (https://www.youtube.com/watch?v=OAfvOJUovdg) (https://www.youtube.com/watch?v=F2IH6omfYec)
Muscle-Up Practice and Progressions -Pick one or two of the videos in this playlist-
(https://www.youtube.com/playlist?list=PL3OZwA-l7yUSq860Mjk5eYhLTSdkjqzDW)
Kipping Practice and Progressions (https://www.youtube.com/watch?v=Gol3NpmCuAM)

Cool Down/Mobility

Grab a foam roller and/or a lacrosse ball and mash out what you need. Take your time and work through tight and sore areas.

 

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