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WORKOUT OF THE DAY

09-25-2019

South Slope CrossFit – CrossFit

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

GUNSLINGERS (NOT IN CLASS)

Strength A

Every 1:30 x 12 Rounds (6 Sets Each)

Alternating

A: 2+2 Push Press + Power Jerk

B: Back Squat

1+1+1 No Pause + Pause + No Pause

Goal = Start @ 50% 1RM Power Jerk + 60% 1RM Back Squat

***Increase load every two sets if possible. No misses.

Push Press + Power Jerk Complex (6 x 2+2)

Record weight used and sets / reps performed in STO Assignment.

Paused Back Squat (6 x 1+1+1)

Record weight used for paused back squats

CONDITIONING

Metcon (Time)

3 Rounds

For Time, With Partner

Any Split

40(32) Calorie Ski Erg

100′ Handstand Walk

100′ Sled Pull (+135/90)

**H/S Walk Modifier:

Each Wall Walk = 20′ H/S Walk. Mark line at wall to ensure ROM

Gymnastics

Mid-Line Conditioning / Accessory

6 Rounds for Quality

–LAX Hollow Hang (Goal = :10+)

–8-10 GHD Back Raises

–4-6 Parrallette Shoot Thru (Push Up + Dip optional)

Get Fit Conditioning

***Classes @ 9:30 AM and 6:30 PM — 9-25-2019

***Optional for all programming tracks

“Hop To It!”

FOR TIME (movements can be completed in any order or sequence)

50 Push up + kb drag under

50 Plank burpee + ball slam

50 Ball squats

***EMOM 10 side to side ball hop overs, including 1st minute!***

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