• 12/12/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Deadlift Coach Call Out Warm Up (No Measure)

    Samson stretch down / Jog back

    OH Lunge / Jog back

    Squat 2 toe touch

    Groiners

    Good mornings

    Super Man 2 Hollow body rock

    Strength

    Deficit Deadlift from 45# Plate (3-3-3-3-3)

    Build across 5 sets from 45# plate goal to finish last set heavier than 11/2/16

    WOD

    Recovery session after OPEX Winter Classic

    Do as little or as much of the measures as you want. Spend the rest of the time mobilizing

    1 Min American KB Swing Test (AMRAP – Reps)

    1 Minute to establish max rep KB Swings

    50/35

    1 Min Box Jump Test (AMRAP – Reps)

    1 min max box jumps
    24/20

    Max Double-Unders (AMRAP – Reps)

    Max set of Unbroken Double-Unders

    1 minute Double Under Test (AMRAP – Reps)

    1 Min Burpee Test (AMRAP – Reps)

    1 Minute to establish max rep Burpees

    Hips & Sternum must touch ground

    must jump & clap at top

    1 Min Push-Up Test (AMRAP – Reps)

    1000m Row (Time)

    Max Effort 1000m Row

    Rowling (AMRAP – Reps)

    10 Frames / Row as close to 100m

    as possible. If you get 100 exactly on 10th frame you get a 2nd Rowl to replace one of your previous frames

    Get 100 on your 2nd Rowl you get a final Rowl.

    We will score as folllows:

    1pt deducted for every meter

    over or under 100

    100m = 10pts for frame

    101 or 99 = 9

    102 or 98 = 8

    103 or 97 = 7

    104 or 96 = 6

    105 or 95 = 5

    106 or 94 = 4

    107 or 93 = 3

    108 or 92 = 2

    109 or 91 = 1

    110 or more, 90 or less you suck! lol

    Auxiliary Training

    Muscle Up Monday

    EMOM 12

    Even: 2 Ring Muscle Ups

    Odd: 5 Deficit HSPU (-5″)

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