• 6/5/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Squat Warm-Up (No Measure)

    500m Row / Run / Jump Rope or Bike

    2 Rounds

    :20 Glute bridge (banded)

    10 banded lateral Walks

    10 Slow squats

    10 Lunges

    Instep Stretch

    1. Elbow to instep to…

    2. Hand pushing knee out to…

    3. Sitting back, extending front leg.

    http://mtntactical.com/exercises/mnt731-instep-stretch/

    Mobility

    Front Rack

    Hips

    Strength

    Front Squat (1×5, 1×4,1×4,1×4)

    1×5@ 65%

    1×4@75%

    1×4@80%

    1×4@85%

    WOD

    Metcon (Time)

    4 Rounds

    1 Rope Climb

    2 Bar Muscle ups

    4 Strict HSPU

    6 Alternating Pistols

    1 Min Rest

    *GH 4 strict/ Weighted Pull-ups for Rope Climbs

    * Stagger start large groups
    *scale rope climbs to 2 tarzan rope climbs

    https://youtu.be/oZUZ_cPWfyg

    Accessory

    Squat Snatch (1×1 )

    Work up to a heavy single for the day, NOT 1 REP MAX, in no more than 15 repetitions.

    Clean and Jerk (1 x 1 )

    Work up to a heavy single for the day, NOT 1 REP MAX, in no more than 15 repetitions.

    Strict Pull-ups (3 x max )

    no kipping, from dead hang with a controlled lower
    3 x max repetitions

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