CrossFit Preferred

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Tuesday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”August 23, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

WARMUP

(10min) Gymnastics Complex #1

10 Situp to Pike

10 Situp to Pancake

10 Toe Point to Inverted Pike

10 Rolling Pistols (5 each side)

1min L-Sit Hold

1min V-Outs

(10min) Handstand + HSPU Practise

30sec Handstand Hold + 3 negative lowers at the end of that

Rest 30sec

3 rounds

2 Strict HSPU + 1 with 3sec pause at bottom of the last rep (this is hard to do) — Scale to either Kipping/Negatives or simply holding a Handstand for 10sec x 2

Rest 30sec

3 rounds

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WORKOUT PREP/ STRENGTH

5 OH Squats

8 Hip Extensions or Good Mornings

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WORKOUT OF THE DAY

BEYOND RXD

15 OH Squat (185/125lbs)

then:

6 Strict HSPU

8 Hip Extensions

5 Rounds

then:

15 OH Squat (185/125lbs)

RXD

15 OH Squat (155/105lbs)

then:

6 HSPU

8 Hip Extensions

5 Rounds

then:

15 OH Squat (155/105lbs)

FITNESS

15 OH Squat

then:

6 Plate Press

8 Plate Good Mornings

5 Rounds

then:

15 OH Squat

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WARM DOWN

Perform 8 x 15sec Back Bridge Holds

• Every 2 sets perform 15sec Pigeon Pose each side.

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COMPETITORS

BEFORE METCON:

Power Snatch

3-3-2-2-1-1-1

NOTE: Build across all sets up to a heavy single for the day

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