11-06-2018 CrossFit YiQi

YiQi – CrossFit

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Warm-up

Buy-in:

20m Frog Jump

20m Bear Crawl (10m Forward & 10m Backward)

into 3 Sets:

5-8 Back Squats to Box

5 Yoga Push-ups

Buy-out:

20 Jane Fondas

10 Glute Bridges

Gymnastics

Push-up Test

1 Set of Max Rep Push-ups

*Chest to floor or abmah and lock out arms each rep.

**If you can’t do push-ups, find a medium level challenging elevated push-up and do max reps

Push-ups (Max Rep Test)

Quality Push-ups chest to floor or to abmah

Elevated Push-ups (Max Elevated)

Scaled Version of Push-ups. Progressively work lower to the floor.
Comment your elevation number (if your using a barbell on the rig)

Weightlifting

E2.5 x 5 (12.5 minutes):

1a – Box Squat x 3-4 reps @ 70-75% of 1RM with 2 second pause on box (remain tight)

1b – Push-ups x 70% volume of your Max Rep Push-up score (Round Up)

**If you scored 30+ in Push-up Test do 8-12 reps of Feet Elevated or Weighted Push-ups instead

1a: Back Squat (5 x 4)

Back Squat accessory session. Aim is to focus on glute activation and the drive from the box. Members should pause on the box but maintain tension throughout the body as they sit. It is very easy to lose tension in the midline and collapse under the bar.

1b: Push-ups (5 x 70% of Push-up Test)

Example:

If you scored 24 push-ups then

24 x 70% = 17 reps

Aim for 5 Sets at 17 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes:

20 DB Snatch (20kg/10kg)

15 Pull-ups

30 Wall-Balls (20/14lbs)

*Rest 1 Minute After Each Round*
Rx+ 22.5/15kg

*Aim for large sets of each movement. Scale your reps so you can finish each movement in 3 sets or less.

Posted in: WOD