East, Tuesday, 02.05.2019

*Performance Week

CROSSFIT

Strength

16 Minute to Find a:
3RM Sumo Deadlift

Metcon

Carry D&B Series

4 Alt Relays of 3 D&Bs
SA OH
-then-
6 Alt Relays of 3 D&Bs
SA Front Rack
-then-
8 Alt Relays of 3 D&Bs
SA Suitcase

*athletes will switch hands after 1.5 D&Bs
**KB weight can get progressively heavier with each new carry

COMPETITOR / EXTRA STRENGTH

Handstand Skill Work

3 Sets
15 OH DB Circles (Each Direction)
10 Push Ups

4 Sets
12 Kick Up Version 2
15 sec Hollow Body Hold

5 Sets
3- 5 Strict Wall Facing HSPU

LEANX

2 Rounds:
30 Singles
10 Shoulder Rotations (fwd/bwd)
10 Arm Circles (bwd/Fwd)
10 Standing Alt. Swimmers
5 Walkouts

-then-

6 min EMOM:
1. 5 Scap Pull ups + 5 Core Swings + 5 Pull ups
2. 20 Underhand Pull Aparts

-then-

12 Min EMOM:
1. Cal Bike
2. Ring Rows
3. Double Unders
4. Kneeling Battle Rope Waves

-then-

30 Reps for Time: Knee to Squat Jump

BOX NEWS

  • Specialty Class Thursday 530pm 
    • Minimum Class Requirements 3 Strict Chest to Bar Pull Ups, 3 Strict Ring Dips
  • Zip-Up Hoodie Pre-Sale at the Check-In Desk