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THURSDAY August 2, 2018

1
Aug

THURSDAY August 2, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

15 small arm circles forward + backward

10 Big Slow Circles each direction

Reach up reach down x10

Reach side to Side x 10

10 Inchworm to Pushup

10 Samspon Stretch

10 Squat with Overhead Reach

Quad Stretch each side.

Wrist Mobility then 3 x 30 second HS Holds.

Gymnastics

Pull-ups (12 Min EMOM)

12 Min EMOM

Min 1: 1 Strict + 2 Kipping/Butterfly + 3 C2B

Min 2: 15 Hollow Rocks

Scales: 1 Negative + 2 Kip Swings or 1 strict plus 2 kipping pullups. 1 Negative plus 2 banded pullups

** Athletes who were successful last week in EMOM may add 1 rep of each or 1 rep to kipping. Example: 2 strict, 3 kipping/butterfly, 4 C2B or 1 strict, 3 kipping, 3 c2b.

Metcon

Metcon (Time)

40 Front Rack Lunges total (135/95#)

30 Handstand Pushups

20 Front Squats (same weight)

10 Plyo PushUps

5 Rope Climbs
Scaling Options:

25 Ring Rows or 15 Chin Ups Regular Pushups for Plyo, Goblet Squats/Lunges, Box HSPU or DB Press

Also if volume of high skill movements is an issue, 15 HSPU and 3 rope climbs can be a scale

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