6/5/19

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CrossFit Allegiance – CrossFit

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Gymnastics

Metcon (Time)

10 Sets for Time:

40% of Max Strict HSPU

Last week, we completed 12 sets at 30%. This week, we are transitioning towards 40% of our max handstand pushups, but reducing back to 10 sets. So that we can compare times previous weeks.

Today – 10 x 40%

Last Week – 12 x 30%

2 Weeks – 10 x 30%

RX 10×5 DB Strict Press

Metcon

Slap Happy (3 Rounds for reps)

AMRAP x 5:

Buy In: 100 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

—rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

—rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)

ADV RX as written

RX 50 DU (R1 75/55) (95/65) (115/80)

Optional Extra Strength Work

Overhead Squat

5 Sets:

1 Tempo OHS

1 OHS

Percentages:

Set #1 – 60% of estimated 1RM OHS

Set #2 – 63%

Set #3 – 66%

Set #4 – 69%

Set #5 – 72%

*Tempo – 5 seconds to find the bottom position. 2 second pause in bottom. Off the rack. Rest as needed between sets, aiming to keep it to 2:00 or less.

NOTES:

In the 5 sec descent, focus on the movement, keep your heels in firm contact with the ground. Try to keep proper distribution throughout the heel. Don’t let your ankles cave in, Details matter.

Snatch Balance

5 x 2

Set #1 – 50% of estimated 1RM OHS

Based off feel, steadily climb in remaining (4) sets.

After figuring out your position in the temp OHS, now work on building towards a heavy set of two reps. This is off the rack as well.

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