• 10/17/2016


    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
    then 10-12 empty barbell good mornings before deadlifting

    Strength

    Deadlift (1RM)

    Find new 1RM conventional deadlift

    WOD

    EMOM 3PP + DU (AMRAP – Rounds and Reps)

    EMOM ascending weight

    min 1) 3 PP + 10 DU

    min 2) 3 PP + 10 DU

    min 3) 3 PP + 15 DU

    min 4) 3 PP + 15 DU

    min 5) 3 PP + 20 DU

    etc etc.

    Once you can’t get all the reps in the minute you are done.

    Score is last completed round plus reps you got in the incomplete round

    Weights: RX+ & RX

    min 1) 125/85RX+, 115/75RX

    min 2) 130/90RX+, 120/80RX

    min 3) 135/95RX+, 125/85RX

    min 4) 140/100RX+, 130/90RX

    min 5) 145/105RX+, 135/95RX

    then + 5

    Weights: Scale A & B

    min 1) 95/65 A, 85/55 B

    min 2) 100/70 A, 90/60 B

    min 3) 105/75 A, 95/65 B

    min 4) 110/80 A, 100/70 B

    min 5) 115/85 A, 105/75 B

    then +5
    Scale = 2-1 singles

    or 1/2 Dubs

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