13-06-2018 CrossFit YiQi

YiQi – CrossFit

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Warm-up

3 Rounds:

8 DB Thrusters

8 Renagade Rows

8 Piller to Plank

Gymnastics

5 Sets:

– Weighted Front Plank x :45 seconds

– Rest :30 seconds

Metcon

Metcon (Time)

For Time:

Buy-in: 1000m Row

then; 10 Rounds of:

10 DB 1-arm Front Squats (R)

10 DB Shoulder to Overhead (R)

10m Overhead DB Carry (R)

10 DB 1-arm Front Squats (L)

10 DB Shoulder to Overhead (L)

10m Overhead DB Carry (L)

Rx: 22.5/15kg

Rx+: 30/22.5kg

*Each round, reduce the reps by 1 (10-9-8-7-6-5-4-3-2-1). The Overhead carry will stay the same each round.

Movement Improvement

3 Rounds:

– Seal Rows x 8-12 reps

– Bottom of Back Squat Hold x :60 seconds @ 25% of 1RM

Back Squat (Squat Hold)

Posted in: WOD