Monday

14
Nov

Monday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

With an empty barbell…

30 Barbell Hops

10 Alt. Groiners

10 Strict Press

30 Mountain Climbers

10 Alt. Groiners

10 Glute Bridge-Ups

30 Alt. Lunges (no barbell)

10 Pike to Push-Up

:10 OH Active Barbell Hold

*After the warm-up, start building weight for your Back Rack lunges & working the HS Skill or options for Movement 2 of the strength session.
**Coaches Note — have the athletes start the warm-up with the barbell hops, demo 1-2 reps of each movement AS THEY go down the. Have them follow along as you demo. Do not go over all the movements prior…demo and teach as you go.

Strength

Metcon (Weight)

4 SETS

6/6 Back Rack Reverse Lunges (Athlete Choice, Heavy)

Movement 2 = Athlete Choice*

*Options for Movement 2…

5-7 HSPU Prep Reps

2-3 Wall Walks

:30-:60 HS Wall Hold

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

10 Alt. Front Rack Lunges (155/105)|(115/75)*

10 Strict Handstand Push-Ups

10 Strict Pull-Ups or Ring Rows

*Option to go heavier.

(Score is Rounds + Reps)

KG BB: (70/47.5)|(52.5/35)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs + Upper Back

(No Measure)