CrossFit 052918 - ASAP Fitness
Phone: 209 813 4579

CrossFit 052918

28
May

CrossFit 052918

ASAP Dixon, ASAP Lodi, ASAP Sacramento, ASAP Stockton – CrossFit

Warm-up

Warm-up (No Measure)

-20/15 Cal Row-

:30 Hollow Hold

:30 Superman Hold

:30 Top Push Up Hold

:15 Bottom Push Up Hold

:30 Handstand Hold

-Then-

10 Deadlifts (KB or Barbell)

10 Air Squats

3 Rounds

Gymnastics

PER: Performance U.B. 1.5 (2 Rounds for reps)

Every :30 for 10 Sets

3-5 Toes to Bar

2-5 Handstand Push Ups
-Pick a number of reps that you will be able to maintain for the 10 sets.

-We will be testing this same workout for the next 4 weeks, try to increase one rep each week.

-Score total number of RX reps for each movement.

-Scale to push ups if unable to hit 2+ Handstand Push Ups every :30.

FIT: 1000m Row (Time)

Max Effort 1000m Row
-We will be test our 1k row each week for the next 4 weeks. Try to get find a quicker pace each week.

Metcon

PER: Performance T.PL. 1.14 (AMRAP – Reps)

Teams of 2

14 Min AMRAP

Partner 1

10 Deadlifts 185/125

Partner 2

AMRAP Wallballs 20/14
-Switch every 10 deadlifts.

FIT: Fitness T.PL. 1.14 (AMRAP – Reps)

14 Min AMRAP

Teams of 2

Partner 1

10 KB Sumo Deadlift

10 Goblet Step Ups

Partner 2

Max Cal Assault Bike
-Switch every 10 KB Sumo Deadlift

10 Goblet Step Ups.

-Score the number of Cals on Assault Bike.

Cool Down

Accessory/Cool Down- Pull (No Measure)

20 Banded Hip Bridges

30 Plank Knee to Elbow

3 Rounds

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