CrossFit – Mon, Nov 27

Crossfit Garage – CrossFit

Sumo & T2B (Time)

– RX –

For time:

21-15-9:

Sumo deadlift high pulls (75/115 lb)

Toes-to-bars
8 minute time-cap

Bike/Row for time (Time)

For time:

190/240-cal Echo Bike

-or-

240/300-cal Row
14:00-20:00.

Front Squat (STRENGTH I
EMOM 12:
2 front squats)

– Increase loading across as many sets as possible.

– Begin the first set around 70-75% of your best front squat.

– Advanced athletes should aim to hold a single weight across as many sets as possible (straight sets). This percentage should be slightly higher (closer to 80-85%).

STRENGTH II (5 Rounds for weight)

5 sets of the complex for load:

2 hang power cleans + 1 push jerk

– Rest 2:00-3:00 between sets.
– Increase loading across as many sets as possible.

– Unbroken reps.

– Begin the first set around 60-70% of your 1-rep max power clean.

STRENGTH III (3 Rounds for weight)

3 sets for load:

10 weighted strict dips

20 double-DB bench presses

30 weighted hip extensions

– Rest 2:00-3:00 between sets.
– Use loads that allow you to complete the reps in 3 sets or less.

– Increase or decrease the loading as needed.

– Perform ring dips or straight bar dips.

– If you are unable to add load to the dips, use a band or feet for assistance.

Record the load used for the dips and note the load of the bench presses and hip extensions in the comments.

SKILL I (Distance)

EMOM 20:

Min. 1 | :30 double-unders

Min. 2 | Max distance handstand walk
– This is a great time to practice double-unders even if you get frustrated.

– Take your time on the handstand walks. If needed, practice shoulder taps against the wall.