• 05/16/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    RTW Warm-Up (No Measure)

    2 Rounds

    1:00 Bike

    1:00 Row

    1:00 Jump Rope

    1:00 Plank

    1:00 Jog

    Then mobility & movement practice

    Skill

    EMOM 6

    Odd: HSPU Negative + Kipping HSPU x2 / RX+ deficit *

    Even: :25 sec Hollow Hold

    *Scale to DB Z-Press @51X1 x 2 AHAP

    @51X1 tempo= 5 sec lowering eccentric (negative)

    1 sec at shoulders, press fast concentric, 1 second at the top

    WOD

    2017 Regionals Event 1 (Time)

    For time

    1,200-m run

    Then, 12 rounds of:

    4 strict handstand push-ups

    8 chest-to-bar pull-ups

    12 squats

    RX+

    Men wear a 20-lb. vest

    Women wear a 14-lb. vest

    Time cap: 25 minutes

    Auxiliary Training

    OH Walking Lunge

    EMOM 10

    5 ea. Leg / 10 total lunges AHAP

    *Warm up to something challenging for 10 lunges

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