Tasty Tuesday

Posted: 22nd May 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Coach’s Choice (No Measure)

*Follow along with your coach for 7-10 minutes in preparation for today’s WOD.

Gymnastics

Metcon (No Measure)

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Station 2: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3: Alternating Pistols x 16-20 reps

(if you’re proficient, add weight with a kettlebell)

Metcon

Metcon (AMRAP – Reps)

Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)

Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs (53/35)

Minute 3 – 15 Box Jump-Overs (24″/20″)

Minute 4 – 30-Second Front Leaning Rest on Rings

Buy-Out

Metcon (No Measure)

Three sets of:

Weighted Stationary Dips x 10-12 reps @ 20X1

Rest 30 seconds

Supine GHD Hold x 45 seconds

Rest 30 seconds

Banded Overhead Triceps Extensions x 30 reps @ 20X0

Rest as needed

Buy-Out 2

Metcon (No Measure)

Three sets of:

GHD Hip Extension with Overhead “Y” x 8 reps @ 2113

Rest 60 seconds

Ab-Wheel Rollouts x 6 reps

(slow and controlled…the slower, the better)

Rest 60 seconds

Tall Kneeling Palloff Press x 10 reps @ 2020

Rest as needed

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