20180710

CrossFit:

“Liquid Laugh”

5 Rounds:

1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s)

1 Minute Double Unders

1 Minute Calorie Bike

1 Minute Rest

Comp:

‍1. Air Runner

5 Rounds:

15 Calorie Run

Rest :30 Seconds

12 Calorie Run

Rest :30 Seconds

9 Calorie Run

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2. Kipping Parallette Handstand Push-ups

For Time (Including Rest):

15-12-9

Rest 2 minutes between sets

This will be a benchmark repeated in weeks time. Modify this volume to 12-9-6 or 9-6-3 to ensure that we can complete the first set in at most, 3 sets with shorter breaks between.

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3. Stamina Squat

On the Minute x 12 (3 Rounds):

Minute 1 – 6 Back Squats @ 65%

Minute 2 – 4 Back Squats @ 70%

Minute 3 – 2 Back Squats @ 75%

Minute 4 – Rest

First week of this progression.

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4. Conditioning

3 Rounds:

30/21 Calorie Assault Bike

100 Double-Unders

50′ Walking Lunge* (175/115)

Round 1 – Back Rack

Round 2 – Front Rack

Round 3 – Overhead

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Synergy:

For Time:

Run 400m

50 KB Deadlift

40 Abmat Situps

30 Burpees

40 Abmat Situps

50 KB Deadlifts

Run 400m