15-11-2017 CF

YiQi – CrossFit

Warm-up

Buy-in: 10 x 10m Shuttle Runs

Dynamics x 10 (or 10m) each movement:

– Leg swings L+R

– Over the Hurldle

– Figure 4

– Toe Sweeps

– Heel to Toe

– Yoga Push-Ups

Mobility

1 – KB Laying Shoulder Rotations x 45 sec/arm

2 – Scap Raises x 15 reps

Gymnastics

EMOM 8 Minutes (practice):

1 Turkish Get-Up (L+R)

Turkish Get Up (EMOM 8 x 1)

Work up to a heavy weight if able to execute perfectly

*Record heaviest weight

Metcon

Metcon (Time)

AMRAP 20 Minutes:

200m Run

4 Turkish Get-Ups (2L + 2R)

15 Med-Ball Cleans

20m Left-arm Farmer Carry

20m Right-arm Farmer Carry
– Aerobic MetCon, go through the movements at a medium pace.

– Choose an medium weight for Turkish Get-Ups

– Farmers Carry heavy @ 32kg/24kg

– Rx+ Run with a 15kg Sandbag

Cool Down

EMOM x 9:

1 – Ring Dips or Ring Extensions x 6-8 reps

2 – Banded Pallof Hold x 20 sec/side

3 – Assault Bike (arms only) x 40 seconds

Posted in: WOD