11.18.2016

CrossFit Bridgemill – CrossFit

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Warm-up

Warm-up (No Measure)

Gymnastics Skill: 5 rounds:

30 second isometric static holds on ring.

4 Turkish Getups (2 per arm) 53/35 or 44/25

Rest 1 minute between sets.

-Scale as needed

Metcon

Time Under Tension (2 Rounds for reps)

Time Under Tension”

4 Rounds: Load the barbell with 30% of your 1RM BS:

-30 sec Backsquat

-30 sec Backsquat Hold (hip crease must be below parallel the entire hold for Rx)

NO REST BETWEEN THE 4 ROUNDS

REST 2 MINS THEN

4 Rounds: Load the barbell with 30% of your 1RM Push Jerk or S2O:

-30 sec OH Press OR Push Press OR Push Jerk*

-30 OH Hold (elbows must be fully locked out)

*Mix and match Press-PP or PJ as much as you want.

NO REST BETWEEN THE 4 ROUNDS

Record total number of reps each round for each set. Athletes must load no less than 50% of their 1RM BS or Push Jerk to be considered Rx. If the athlete re-racks, brings the hips above parallel or brings the barbell below the full lock out position at any point in time during the backsquat hold or OH hold this is NOT Rx.

Cash Out

Metcon (No Measure)

Stretch Stretch Stretch!!