06-09-2017

YiQi – CrossFit

Warm-up

*Do NOT do September Challenge Today Please*

3 Rounds of:

20 Penguin Jumps (like D/U jumps; slap your thighs twice between jumps)

10 Air Squats

10 Push-up Pulses (plank position, squeeze your shoulder blades together 1 sec and relax 1 sec)

10m Walking Toe Swipe (Hamstring Loading)

10m Crouching Tiger

Mobility:

Couch Stretch (90sec each side)

Ankle Mobility with Empty Barbell (1 min)

September ’17 challenge (AMRAP – Reps)

As Many Reps As Possible of:

1 Minute – Max Reps D/U (Singles)

15 Sec – REST

1 Minute – 10 DB Thrusters

1 Minute – Max Rep D/U (Singles)
Score = Total reps of skips

Choose either D/U or Singles (not both)

Comment your weight of DB Thrusters

(keep same weight on repeat)

Click Rx = D/U

Skills & Strength

Back Squat (5 Sets of 8 Reps)

Warm up sets:

10 Empty Bar

5 @ 40% of 1RM

5 @ 50% of 1RM

Working Sets:

Option 1

60%, 65%, 70%, 75%, 80-85%

Option 2

70-80% 5 sets of 8 using same weight across

*Score heaviest set of 8

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Single skips scaling:

125-100-75-50-25

Time Cap: 12 Minutes

Posted in: WOD