Warm up
3 rounds:
100m row
5 inch worms with pushup
10 alternating plank extensions
5 hanging knee raises
10 KBS
Gymnastics skills (10-15 min)
Toes to bar and kipping drills. Review the crossfit demo for additional insights on the drills. Spend ~8 minutes practicing kip and upper body strength, performing 2-3 rounds of the 3 drills:
CrossFit Movement Progression: Toes-To-Bar
10 kipping drills with no leg raise
10 straight arm banded PVC lat pull down
10 superman with PVC overhead
Then, 5 min EMOM:
6-10 toes to bar or appropriate scaling option (keeping knee raises, leg raises)
Endurance
Crossfit Benchmark "Nancy"
5 rounds for time:
400m run
15 overhead squats 95/65 lbs
Note: Compare to Sept. 1st, 2024
Scaling: Nancy is expected to be performed with unbroken overhead squats for the most part, no more than 2 sets. Adjust to plate overhead squat or empty barbell / lighter load.
[EVF360 version: 30 plate overhead lunges - 15 per leg at 45/35 lbs]
Time cap: 20 min
UES strength
Warm Up
2 Rounds
10 Banded Pass Throughs
20 Banded Pull-aparts
10 Pause Bench Dips
Bench Press
8 sets x 4 reps @ 80%-85%
Goal: Begin at 80% of 1RM & increasing weight each set to finish at 85%.
Bench Accessories
3-4 Rounds (20mins)
10 Close Grip Bench @ 50% todays weight
10 Suppinated Grip Bent Over Barbell Row
1 Set to Failure (Unbroken) Pause Dips (Pause for 1 sec in bottom of dip)
1 Set to Failure (Unbroken) Alternating Dumbell Hammer Curls