26-09-2017

YiQi – CrossFit

Warm-up

September Challenge

(if already complete then)

AMRAP 6 Minutes

Buy-in:

4 x 10m Shuttle Runs

4 x 10m Side-to-Side Step Runs

then cycle through these movements until time is up:

5 Med Ball Cleans

5 Med Ball Front Squats

5 Med Ball Side Throws (each side)

5 Med Ball Sit-up & Throw

Mobility

5 Steps Left & 5 Steps Right x 5 Times – Banded Lateral Steps

:30 Banded Hamstring Stretch (each leg)

:30 Wall Glute Stretch (each leg)

:45 Sleeper Stretch (each arm)

Gymnastics

Tabata Air Squat Test

Tabata Air Squats

– Score is the lowest rep count of the 8 sets

Gymnastics

4 Rounds:

:30 x V-Ups / Tuck Crunches

:30 x Rest

:30 x Arch hold

:30 x Rest

:30 x Hollow hold

:30 x Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP – 10 Minutes:

30 Thrusters

10 Toes-To-Bar
Use an empty barbell or Dumbbells

Rx – 20kg/15kg

Cool Down

OPTIONAL:

Pec Smash w/ Lacrosse Ball

Lats Rolling w/ Foam Roller (arms over head)

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)

Posted in: WOD