East, Tuesday, 11/13/2018

CROSSFIT

*Performance Week

Weightlifting

Every 2 minutes for 12 Minutes
Power Clean + Hang Clean
(1 + 2) x 1

Strength

18 Minutes to Complete:
Push Press

5 x 5
*across @ 70-80% of 1RM

COMPETITOR / STRENGTH

Gymnastics Strength
Handstand Walking

Wrist Prep
3 x 10 Wrist Up Downs with PVC or light DB
*Wrist prep is often ignored but your ability to press into the floor and shift weight in your hand is vital to finding balance in a handstand

Kick Up Drill #1
5 x 5 attempts
*Consistency is key

Headstands
4 x 10-20 seconds
*Find a hollow body position and hold it

LEANX
A. 5 Mins; 5 Reps Each
Glute Bridges
90/90 Transitions
Rockbacks
Slow Mountain Climbers

B. 5 Rounds for Max Reps:
1 Min Jumping Pull Ups
1 Min Burpees
1 Min Wall Balls
1 Min Rest

C. Finisher:
3 Rounds:
10 Lunges
10 Pulse Squats
10 Jump Squats
10 Jumping Lunges

-Rest 1 Mins b/t Sets-

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