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
