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Tuesday 140617

16
Jun

Tuesday 140617

Essentials

Strength/Skill:
Warm up:2-3 Sets:

  • Cart Wheels/Forward Rolls x 5
  • Zig Zag Disc Plank Walk
  • Battling Rope/Hose x 20-30 Seconds
  • 150m Run

Strength:

4 Sets: (Every 2 Minutes)

  • Shoulder Press x 4 (Add 5/10# from Last Week)

Skill:

WOD:

AMRAP in 9 Minutes:

  • 1-3 Strict Pull Ups (normal grip)
  • 1-3 Dips
  • 1-3 Strict Pull Ups (double underhand grip)
  • 1-3 Dips
  • 1-3 Strict Pull Ups (wide grip)
  • 1-3 Dips
  • 1-3 Strict Pull Ups (narrow grip thumb touching)
  • 1-3 Dips
  • 1-3 Strict Pull Ups (mixed grip switch L)
  • 1-3 Dips
  • 1-3 Strict Pull Ups (mixed grip switch R)
  • 1-3 Dips
  • 1-3 Strict Pull Ups (neutral grip)
  • 1-3 Dips
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:2-3 Sets:

  • Cart Wheels/Forward Rolls x 5
  • Zig Zag Disc Plank Walk
  • Battling Rope/Hose x 20-30 Seconds
  • 150m Run

Strength:

Wendler Method Week 7

3 Sets: (Every 2:30 Minutes)

Shoulder Press

  • Set 1 = 5 Reps @ 75%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = Max Reps @ 95%

*Percentages are based off of 90% of 1 RM + 5-10 LBS.

Skill:

WOD

AMRAP in 9 Minutes:

  • 1-3 Strict Pull Ups (normal grip)
  • 1-3 Dips
  • 1-3 Strict Pull Ups (double underhand grip)
  • 1-3 Dips
  • 1-3 Strict Pull Ups (wide grip)
  • 1-3 Dips
  • 1-3 Strict Pull Ups (narrow grip thumb touching)
  • 1-3 Dips
  • 1-3 Strict Pull Ups (mixed grip switch L)
  • 1-3 Dips
  • 1-3 Strict Pull Ups (mixed grip switch R)
  • 1-3 Dips
  • 1-3 Strict Pull Ups (neutral grip)
  • 1-3 Dips
  • *3 muscle ups as finishing challenge
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:2-3 Sets:

  • Cart Wheels/Forward Rolls x 5
  • Zig Zag Disc Plank Walk
  • Battling Rope/Hose x 20-30 Seconds
  • 150m Run

Strength:

For max reps:

  • 90 seconds of Strict Handstand Push Ups
  • Rest 30 seconds
  • 90 seconds of Double Unders
  • Rest 30 seconds
  • 60 seconds of Strict Handstand Push Ups
  • Rest 30 seconds
  • 60 seconds of Double Unders
  • Rest 30 seconds
  • 30 seconds of Strict Handstand Push Ups
  • Rest 30 seconds
  • 30 seconds of Double Unders

 

Skill:

WOD

AMRAP in 9 Minutes:

  • 3-5 Strict Pull Ups (normal grip)
  • 3-5 Dips
  • 3-5 Strict Pull Ups (double underhand grip)
  • 3-5 Dips
  • 3-5 Strict Pull Ups (wide grip)
  • 3-5 Dips
  • 3-5 Strict Pull Ups (narrow grip thumb touching)
  • 3-5 Dips
  • 3-5 Strict Pull Ups (mixed grip switch L)
  • 3-5 Dips
  • 3-5 Strict Pull Ups (mixed grip switch R)
  • 3-5 Dips
  • 3-5 Strict Pull Ups (neutral grip)
  • 3-5 Dips
  • *5 muscle ups as finishing challenge

Additional:
  • 10 Minutes Mobility

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