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WORKOUT OF THE DAY

Competition Club

By Adam Murphy Comments


CrossFit Old Town – Competition Club

Warm Up:

5 Rounds of:

250 M Row
5 Burpees

-Then-

Dynamics
High Knees
Butt Kickers
Side Shuffle (LFT/RT)
Karaoke Shuffle
Back Peddle
Quick Feet (LFT/RT)

-Then-

Pylon Shuffle

GymNasty:

1. Tumbling

2. Tri-Pod 3 x 3 (touch and go)

– straight legs

3. Tri-Pod rolls 6 reps

4. Max Hand Stand Hold

– Kick up free if possible

– Utilize partner or wall if not, but focus on being as straight as possible, toes pointed legs together.

Metcon (Time)

GymNasty Strength:

1. Hollow Holds 3 x 3 (30 Secs)

2. Arch Holds 3 x 3 (30 Secs)

3. Skin the Cat 3 x 3 (Bar version)

4. L-Sit Max Effort

– Baseline establishment.
Score L-Sit time in Wodify

Skin the Cat: Using the pull up bar, curl knees up to chest and then pull them over your head and through your arms until the feet touch the bar and then uncurl…slowly

Metcon (No Measure)

Week 2

– Kettle Bell Snatch –

EMOM for 10 Minutes:

Odd Minutes – 10 KB Snatch

Even Minutes – 10 KB OH Squat/Lunge

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