• 01/12/2016


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    Upper / Lower + To the left to the right (No Measure)

    3 Rounds

    10 x Pushups

    5 x Jump Squats

    To the left to the right x 15 burpees

    Auxiliary Training

    A1) 5.5.5.5.5 Dips

    A2) 5 x KB FW x 80′ 70/50 per hand

    *Superset, scale up on dips to make as hard as possible. Do 5 dips then Farmers Walk the length of the gym. 5 sets of each total

    RX+ Weighted ring dips

    RX Ring Dips

    Scale A Matador or Parallel Bars

    Scale B Bands, or Box dips

    WOD

    Coach set the clock for 4 x 4 min rounds

    For time ea of the 4 workouts

    Metcon (4 Rounds for time)

    0-4

    30 Russian Swings

    30 Goblet Squats

    4-8

    2 Rounds

    15 Russian Swings

    15 Goblet Squats

    8-12

    3 Rounds

    10 Russian Swings

    10 Goblet Squats

    12-16

    10-8-6-4-2

    Russian Swings

    Goblet Squats

    RX 50/35

    Weightlifting

    Part B

    Clean Complex

    Work up to a moderate set

    6×1

    1 Clean, rest 10-20 seconds

    1 Clean & Jerk

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
+