• 12/28/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Shoulder Warm Up (No Measure)

    1 minute of Jump Rope

    :15 Big arm circles

    :15 Plank hold on palms

    :15 Side plank hold L&R

    :15 Crab Walk

    5 x Super slow push-ups

    5 x Wide push-ups

    5 x Super slow shoulder press*

    5 x Super slow wide grip shoulder press*

    * w/ PVC or Empty Barbell

    5 x Strict chin ups (reverse grip)

    5 x Strict Pull-Ups

    1 minute of Jump Rope

    Skill

    Alternating EMOM 10

    Non fatigued based gymnastics skill work

    :40 on / :20 rest – switch

    A1) Handstand walk, Wall walk, Handstand Hold or seated barbell hold

    A2) T2B/K2E/ Kipping practice or hanging from pull up bar

    *Advanced work on strict T2B

    WOD

    CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

    20-Minute AMRAP of:
    5 Power Cleans, 145# / 100#
    10 Toes-To-Bar
    15 Wall-Ball Shots, 20# / 14#

    Auxiliary Training

    CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

    5-Minute AMRAP of:
    Squat Clean, 165# / 110#
    Jerk, 165# / 110#

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