3-8-17

CrossFit Sona – CrossFit

Warm-up

Basic Warm-up TO (No Measure)

-Row or practice double unders 3 minutes

-Walking knee tugs,

-Walking lunges with a twist,

-20 plank rotations,

-PVC passthrus and overhead squats

Weightlifting

PART A. DUMBBELL OVERHEAD SQUATS (5 x 5)

Every 2 minutes for 5 sets

* Hold a DB in each hand. Increase the weight from set to set building to a MAX weight or keep it light and work technique.

PART B. BENCH PRESS (5 X 3)

Every 2 Minutes for 5 Sets:

3 Bench Press @ 80% 1RM, Climbing

[Scale 1]:

3 Bench Press @ 80% 1RM, Across

[Scale 2]:

3 Bench Press @ Moderate Weight, Climbing

Gymnastics

MAX Triple Unders (5 x MAX)

Every 2 Minutes for 5 Sets:

Attempt a MAX Set of TRIPLE Unders (or Practice)

[Scale 1]:

Attempt a MAX Set of DOUBLE Unders

[Scale 2]:

Practice Double Unders for 90 Seconds, Rest :30 Seconds.