• 11/30/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Deadlift Warm-up #2 (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min

    1RD

    20 x Jumping Jacks

    20 x Lunges

    15 x Rollover 2 V-sit

    15 x Good Mornings

    10 x Scorpions

    10 x Hollow Rock 2 Supermans

    5 x Burpees

    5 x Inch Worm Push-Ups

    Strength

    Sumo Deadlift w/band (10 x 2)

    Warm up to a tough double against bands Holland = green/silver

    GH = Blue for heavier deadlift 300+

    for 300# and under

    Holland purple/orange GH Red based off your 1RM sumo DL.

    We won’t be using band pegs since we don’t have in GH. We’ll do the poor mans version which works quite well for sumos see video: https://youtu.be/r5oWXl6e9fQ

    WOD

    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

    Auxiliary Training

    Snatch (3 x 5 @ 70%)

    Airdyne or Assault bike .5 miles btwn sets at an aerobic pace for rest

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