Call Us: (678) 691-1635

October 1,2019

30
Sep

October 1,2019

CrossFit Passion – CrossFit

Warm-up (No Measure)

Single under/Double under practice

+

Banded shoulder distraction 1 min

+

Coaches upper body dynamic choice

Metcon (2 Rounds for reps)

EMOM x 9:

Min 1: 40-75 Double Unders

Min 2: 45 sec Max Reps Strict HSPU’s

Min 3: 30 sec Max Reps Box Jumps – 24″/20″ – forward facing

+

EMOM x 12:

Min 1: Strict Press: 3 reps

Min 2: 30 sec AMRAP: Hand Release Push-Ups

Min 3: 45 sec Max Distance HS Walk – 6ft increments

Min 4: Rest

+

EMOM x 9 or Done as 3 sets w/ rest as needed:

Min 1: Standing Banded Face Pulls: 12-15 reps

Min 2: Side Plank on Elbow DB Powell Raises: 8-10 reps/side

Min 3: Standing Bent Over Trap 3 Raises w/ Plates: 12-15 reps

SCALED:

Min 1: Lower the DU reps as needed or double the single under reps

Min 2: 45 sec AMRAP – Wall facing handstand hold, or pike push-ups from box

Min 3: 30 sec Max Reps Box Jumps – 24″/20″ – step down, lower height as needed

+

EMOM x 12:

Min 1: Strict Press: 3 reps

Min 2: 30 sec AMRAP: Regular Push-Ups, from knees as needed

Min 3: 45 sec HS Shoulder Taps or Plank Position Shoulder Taps

Min 4: Rest

Leave a Reply