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Tuesday 130917

16
Sep

Tuesday 130917

Christina and Josh at the Colorado Open

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Single Arm Bent Over DB Row x 8-10 @2111
  • Wt. Hip Ext. x 6-8 @2114 (2 Sec down, 1 sec pause, 1 sec up, 4 sec pause)

Skill:

WOD:
With a Partner Complete AMRAP in 12 Minutes:

  • 10 Back Squat
  • 5 Pull Ups + 5 Push Ups
  • 10 Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Pull Up + Chest to Bar Pull Up + Hip to Bar Pull Up + Bar Muscle Up
  • Wt. Hip Ext. x 6-8 @2114 (2 Sec down, 1 sec pause, 1 sec up, 4 sec pause)

Skill:

WOD:
With a Partner Complete AMRAP in 12 Minutes:

  • 10 Back Squat 135/95 (Bar Must Come from Ground)
  • 5 Bar Muscle Up
  • 10 Burpee

*Partners will alternate movements

30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • Jerk Balance x 3

B) 8 Sets:

Jerk

  • *Set 1 – 3 reps @ 60%
  • *Set 2 – 2 reps @ 70%
  • *Set 3 – 2 reps @ 80%
  • *Sets 4-8 – 1 rep @ 90+%

Skill:

WOD:
For 30 minutes, rotate through the following 3 stations on the minute:

  • Minute 1 – 10/6 Handstand Push-Ups (Strict if you have them)
  • Minute 2 – 15/10 Stationary Dips
  • Minute 3 – 10 Pull-Ups (working to establish optimal efficiency – staying relaxed and in rhythm on the bar)
Additional:
  • 10 Minutes Mobility

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