/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 04/01/2015 | West Little Rock CrossFit

Main – CROSSFIT

(No Measure)

5 minute skill workshop:

Support holds and tuck planches on parallettes https://www.youtube.com/watch?v=KpeAMHINKHQ (skip to 1:50 in video)

Fitness:

3 x 10-20 seconds support holds on PVC parallelettes (no tucks)

Performance:

3 x max duration tuck planche holds (pre-req = 3 second tuck planche).

Foundational Strength #1 (No Measure)

3 Rounds (NFT):

6 Strict pull-ups

8 Push-ups

10 Candle stick squats (https://www.youtube.com/watch?v=-WpjbDONViU)

*Progress the difficulty of the movements each round if you were able to go unbroken (Ex. weighted pull-ups, move hands down on push-ups/ring push-ups, etc.)

Metcon (AMRAP – Reps)

Fitness:

5×3 Shoulder Press

*Record heaviest set

Performance:

E3MOM x 8 minutes:

Shoulder Press-

70% x 3, 80% x 3, 90% x 3+

Then..

1 set max reps @ 70%

*Record the total reps that you got for set of max reps @ 90% of your training max.

Metcon (No Measure)

EMOM x 12 minutes:

Fitness:

Odd-

50 Singles

Even-

10 Burpees

Performance:

Odd-

30-40 Dubs

Even-

10 Burpee box jumps overs