East, Tuesday, 11/27/2018

CROSSFIT

*Base Week – This week and next week we will be hitting our 6 x 5 in our Sumo Deadlift, Push Press, and Front Squat. This is the highest our volume will be before we test a 5 Rep Max in those three lifts starting the week of the 10th. 

Skill

Turkish Get Up Series #1
10 Minutes to Complete:
3 Rounds
4 Alt. Turkish Get Up*
:20 Hollow Body Hang
*Bottoms Up & :02 hold at each position

Metcon
w/Partner For time:

2000m Row
-then-
10 Alt. Relay Rounds of:
10 Toe to Bar
12 Wall Ball
**20 minute Cap

COMPETITOR / STRENGTH

Gymnastics Strength
Handstand Walking

Wrist Prep
3 x 10 Wrist Up Downs with PVC or light DB

HS Complex
5 Rounds
3 x 1 Kick Up + 10 sec Hold + 1 HSPU Negative

4 Rounds
20 sec Wall Facing HS Hold

LEANX

2 Rounds:
30 Jumping Jacks
20 Shoulder Taps
10 Mountain Climbers
10 Rockbacks

-then-

10 Min Alt. EMOM:
1. 10 Burpees
2. 20 Air Squats

-then-

10 Min Alt. EMOM:
1. 10 Plate GTOH (45, 25)
2. 20 Plate Russian Twists

-then-

10 Min Alt. EMOM:
1. 15 Ring Rows
2. 20 KB Plank Drag Throughs (35, 26)