• 09/15/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Twist & Crawl Warm Up (No Measure)

    Movement = Length of Rig

    Jog back down the center of the Rig,

    For GH go the length of the mats

    Bear Crawl

    Toy Soldiers

    Spiderman Crawl

    Lunge & Twist

    Cowboys

    Army Crawl

    Strippers

    Strength

    Last time we went 65-70%. See what weight you did last time and try and go heavier

    Front Squat (3 x 3.3.3)

    3 sets of 3 clusters of 3 @ 22×1 tempo

    2 second eccentric lowering, 2 second pause, X = double rebound or 1 1/4 squat come up 1/4 then go back down then up. 1 = 1 second breathe and brace at the top

    Do 3 reps, rack it rest :15 seconds do 3 reps rest :15 do 3 reps = 1 set

    rest 2-3 minutes btwn sets

    WOD

    Metcon (AMRAP – Reps)

    For 10 minutes

    1 min on 1 min off

    In 1 min perform

    10 KBS 70/50

    In remaining time

    AMRAP

    DL @ 50% of 1RM

    Score is total DL in the 5 working minutes

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