20170920

ShockWave – CrossFit


Warm-up

Warm-up (No Measure)

1:00 Light Row,

5 Spiderman and Reach, each leg

:45s Moderate Row,

5 Walkouts

:30s Moderate/Fast Row,

5 Inchworms

Barbell Warmup (empty barbell)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

With our first weight on the barbell:

3 Rounds: 3 DL + 3 HPC + 3 Push Jerks

Into… 7 Calorie Row

With our second weight on the barbell:

2 Rounds: 3 DL + 3 HPC + 3 Push Jerks

Into… 7 Calorie Row

With our third weight on the barbell:

1 Round: 3 DL + 3 HPC + 3 Push Jerks

Into… 7 Calorie Row

Metcon

Each interval starts with round(s) of “DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks. For example, the first part is our lightest weight for the day, completed for (3) “DT” rounds. Any time remaining on the clock is used towards our scored portion for that specific part, which is calories on the rower. Scores are total calories for the part (don’t add in the repetitions from the round(s) of “DT”.

A1: Metcon (Calories)

In a 4:00 Window…

3 Rounds:

12 Deadlifts, 95/65

9 Hang Power Cleans, 95.65

6 Push Jerks, 95/65

Time remaining, Max Calorie Row

Rest

4 Minutes

A2: Metcon (Calories)

In a 4:00 Window…

2 Rounds:

12 Deadlifts, 115/80

9 Hang Power Cleans, 115/80

6 Push Jerks 115/80

Time remaining, Max Calorie Row
Rx+ 135/95

Rest

4 Minutes

A3: Metcon (Calories)

In a 4:00 Window…

1 Round:

12 Deadlifts, 135/95

9 Hang Power Cleans, 135/95

6 Push Jerks 135/95

Time remaining, Max Calorie Row
Rx+ 155/105

Gymnastics

B: Metcon (No Measure)

For practice:

20 Wall Walks

A more challenging movement than it seems at first, the wall walk is an opportunity to train our handstand capabilities in a different angle. Climb as high on the wall only as you feel comfortable. This may be 45 degrees, more, or less. The goal is, over time (in both shoulder strength and confidence), is to get our nose to the wall.

Finish each rep by walking “down the wall”, just as you came up. Let’s not slide down and miss the benefits of walking down. Throughout the entire range of motion, abs and glutes are on – we want our midline to be a solid, unbreakable piece, that tends to relax and bend during this range of motion.

No comments yet.

Post a Reply

Your email address will not be published.