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