OUTDOOR PARK PROGRAM 10.13.20
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WARM UP – 400 M RUN 6 MIN EMOM MIN 1 – SPLIT SQUATS MIN 2 – GOOD MORNINGS MIN 3 – 2 SHOULDER TAPS + PLANK WOD - 3 ROUNDS FOR TIME W/ PARTNER 50 WALL BALLS 100 KB SWINGS EACH REST 2 MIN BETWEEN EACH ROUND FINISHER - 3 ROUNDS 20 BALL SLAMS 20 WEIGHTED SIT UPS INDOOR & PARKING LOT CROSSFIT PROGRAMMING TUESDAY 10.13 |
WARMUP:
3 RDS
10 CAL
:30 DEAD HANG + 10 SCAP PULL-UPS
10 SPIDER-MAN LUNGES
10 SCORPIONS
STRENGTH/ SKILL
KIPPING DRILLS
E 2 MINS FOR 6 MIN
OPTION 1:
8-12 BANDED PULL-UPS. IF YOU GO OVER 12 MOVE TO A BAND WITH LESS RESISTANCE. IF BANDED PULL-UPS ARE TOO DIFFICULT YOU CAN DO NEGATIVE PULL UPS
10 BARBELL BICEP CURLS
:30 PLANK HOLD
OPTION 2
E 2 MINS FOR 6 MIN
8-10 HAND RELEASE KIP SWINGS
10 BARBELL BICEP CURLS
:30 PLANK HOLD
OPTION 3
E2 MINS FOR 8 MINS
1 KIP + 1 HIP EXT (1+1) X10
10 BARBELL BICEP CURLS
:30 PLANK HOLD
* PARKING LOT
E 2 MINS FOR 6 MIN
100M KB FARMERS CARRY
10 BARBELL BICEP CURLS
:30 PLANK HOLD
CONDITIONING:
FOR TIME:
10 DUMBBELL POWER CLEANS (50/35)(35/25
15 BURPEE BOX JUMP-OVERS
20 DUMBBELL POWER CLEANS
15 BURPEE BOX JUMP-OVERS
30 DUMBBELL POWER CLEANS
15 BURPEE BOX JUMP-OVERS
40 DUMBBELL POWER CLEANS
15 BURPEE BOX JUMP-OVERS
50 DUMBBELL POWER CLEANS
15 BURPEE BOX JUMP-OVERS
*20 MIN CAP