CROSSFIT 080418

ASAP DIXON, ASAP LODI, ASAP SACRAMENTO, ASAP STOCKTON – CROSSFIT

WARM-UP

COACHES CHOICE (NO MEASURE)

-Coaches Choice-

METCON

PER: PERFORMANCE T.P. 19.30 (AMRAP – REPS)

30 Min AMRAP
800m Relay Run (100m)
60 Clean and Jerks 135/95
60 Pull Ups
600m Relay Run (100m)
40 Clean and Jerks 135/95
40 Pull Ups
400m Relay Run (100m)
20 Clean and Jerks 135/95
20 Pull ups
Max Double Unders

FITNESS T.P. 2.30 (AMRAP – ROUNDS AND REPS)

Teams of 2
30 Min AMRAP
200 meter run (both partners)
20 deadlifts 135/95
3 Rounds
10 Burpees (both partners)
60 Slamballs
3 Rounds

COOL DOWN

ROLL OUT (NO MEASURE)

Spend 5-10 Mins

-Rolling Out (foam roller, or lacrosse ball)

STRENGTH

GYMNASTICS UPPER BODY STRENGTH PROGRAM STAGE 1 M/T (NO MEASURE)

3x Max Hang from pull up bar

-Rest 2:00-

:30 Work / :30 Rest

Max Ring Rows
Max Box Push Ups

5 Rds (10:00 total)

Write down each time for the hangs and also total number of ring rows and pushups.

PER: GYMNASTICS UPPER BODY STRENGTH PROGRAM STAGE 2 TH (NO MEASURE)

EMOM 8:00

5-7 Strict Ring Dips (pick a band that allows you to do 5-7 every minute. If you can complete 7 reps every set then use a smaller band. If you can’t get at least 5 reps use a stronger band)

-Rest 2:00-

:30 Hold / :30 Rest x 3 RDs

Top Ring Support
Bottom Ring Support

PER: GYMNASTICS UPPER BODY STRENGTH PROGRAM STAGE 3 F (NO MEASURE)

Friday

5 Sets of 5 Reps

-Jumping Bar Muscle Ups w/ Extended Arms (Set up box low as possible to achieve a repetition as prescribed)

3 Sets Max Reps

-Beat Swings
-Rest 1 Min between sets-

2 Min AMRAP

-Banded Face Pulls to Y’s

PER: GYMNASTICS UPPER BODY STRENGTH PROGRAM STAGE 4 F (2 ROUNDS FOR REPS)

Friday

4 Min AMRAP

-Strict Ring to Chest Pull Up

Rest 2 Mins
4 Min AMRAP

-Push Ups

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