Thursday 12/10/2015

adminCrossFit0 Comments

default-featured-image


CrossFit Lakewood Ranch – CrossFit

There is a lot of midline/hip action in the workout today.

High volume GHD situps and box jumps can be dangerous, don’t be fooled by this workout.

Beyond Rxd and Rxd: For the first and last round, the box height is set a little lower coupled with the GHD situps and a little higher coupled with the situps. There isn’t a lot of time for resting during the amraps, since they are so short and both movements involved should be able to be done without being broken each round. Use the built in rest to get your heart rate down and recover before you have to go again!

Fitness: If you have the ability to jump, ideally perform jumps onto a low object like a plate for the middle set and perform step
ups for the first and last set.

SWOD

Shoulder Press (4×11 @ 56%)

Fitness

Metcon (3 Rounds for reps)

5min AMRAP

8 Situps

16 step ups

rest 2min

5min AMRAP

8 Situp

8 plate jumps

rest 2min

5min AMRAP

8 Situp

8 Box Jump

Rx

Metcon (3 Rounds for reps)

5min AMRAP

7 GHD Situps

10 Box Jumps (20/16)

rest 2min

5min AMRAP

10 Situp

10 Box Jumps (24/20)

rest 2min

5min AMRAP

7 GHD Situps

10 Box Jumps (20/16)

Beyond Rx

Metcon (3 Rounds for reps)

5min AMRAP

10 GHD Situps

10 Box Jumps (20/16)

rest 2min

5min AMRAP

10 Situp

10 Box Jumps (24/20)

rest 2min

5min AMRAP

10 GHD Situps

10 Box Jumps (20/16)

Leave a Reply

Your email address will not be published. Required fields are marked *