Sarah. Can anyone name the movement she's doing? (Hint: Yes it's a CrossFit exercise, and no she's not doing it incorrectly.)
FITNESS
A.
Four sets of:
Dumbbell or Barbell Shoulder Press x 8-10 reps @ 2110
Rest 45 seconds
Single Leg Hip Bridge 8-10 reps each leg @ 3011
Rest 45 seconds
Hollow Rocks x 30 seconds
Rest 45 seconds
B.
Three sets of:
30 seconds of Rope Whips
30 seconds of Rest
30 seconds of Mountain Climbers
30 seconds of Rest
30 seconds of Sit-Ups
30 seconds of Rest
AIM
A.Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
Box Jumps x 10-15 reps
(perform as quickly as possible)
Rest 3 minutes
B.
Three sets for max reps of:
60 seconds of Shoulder to Overhead (115/75 lbs)
60 seconds of Box Jumps (24/20″)
60 seconds of Rest
SPORT
A.
Three sets, not for time, of:
Ring Muscle-Ups x 3-8 reps
Nose-to-Wall Handstand Hold x 60 seconds
Double-Unders x 50 reps
B.
Four sets of:
3-Position Snatch @ 75-80%
(high hang, mid-thigh, below the knee)
Rest as needed
C.
Eight sets of (total of 32 minutes):
45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds
At the top of each minute, for 32 minutes, you will rotate stations and try to accumulate as many reps or meters as possible of each movement.
If you don’t have strict handstand push-ups, perform a strict substitution – like L-Seated Dumbbell Press.
Note scores by movement…e.g., Rowing – 245/248/241/etc…
D.
For time:
100/70 Push-Ups