East, Tuesday, 10/29/2018

CROSSFIT

*Base Week – We’re moving from a hypertrophy phase (higher rep, longer time under tension, focused on building muscle size), into a max strength phase (lower rep, heavier load, focused on recruiting and optimizing the new muscle we built during hypertrophy) for the next 8 weeks.

Skill

Core Work
3 Rounds

5 Supine toe touch to Rig
10 HK Pallof Press per side

Metcon

Row Sprints
Partner Relay

8 x 250m
-then-
8 x 125m

*score is slowest 250m row and slowest 125m Row

COMPETITOR / EXTRA STRENGTH WORK

Handstand Walking Progressions:
Starting a 12 week handstand walking progression, now is a great time to get on board!

5 Rounds of, 5 Pos Shoulder Shoulder Tap:

*Completing 4 shoulder taps at each location below:
1. Plank (top of push-up)
2-4. Hands closer and closer to wall at each position.
5. Full chest facing handstand (nose close to wall).

LEANX

Flow
5 Mins; 10 reps of each:

Supine Roll
Straight leg raises
Supermans
Rockbacks

-then-

21 Min AMRAP:
Teams of 3

A. 1 Round of KB Complex (35, 26)
B. ME Cal bike
C. Rest

*KB Complex = 1 round/side
5 SA RKBS
5 SA Hang Clean to Reverse Lunge
5 SA Front Rack Squats

-then-

Alternating Tabata:

A. Bicep Curls
B. Banded Tricep pull downs