Competitor Training 12.27.14

Warm Up
Dots x 2 then 3 rounds
Inch Worms x 30 Ft
Crab Walk x 60 FT
Bear Crawl x 60FT

Gymnastics
Hand Stand Walk Practice 8 minutes Volume Accumulation *record your longest distance unbroken and total distance.

Strength
Snatch: 4×2 @50%, 60%, 65%, 70%, 3×1@75%, 80% 85%, and then 2×% rest exactly 90 sec btwn

Mixed Modal
CrossFit Open 12.1
7 Min AMRAP
Burpees to a 6” Target

Strength
Back Squat: Every 90 Sec 4×4@50%, 60%, 65%, 70%, then 3×%, 77.5%, 82.5%, then 2×%

Mixed Modal B
EMOM for 10 Minutes
25 DBLU’s
4 Muscle-ups
Both movements every minute”

Accessories
If you have specific weaknesses perform accessories for that area.
Perform in a circuit rest exactly 1 min btwn movements
1) WEIGHTED Hyper Ext 3×10
2) Dragon Flag aka Floor Lever 4×10
3) Partner Assisted GHD 3×12-15

       

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