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FALSE GRIP CONDITIONING AND SQUATS

WORKOUT OF THE DAY

SKILL

A. 3 sets of:

5 Ring Traces from seated position

B. 3 sets for quality of:

5-8 Ring Rows or Ring Pull-ups using the False Grip

15-30 sec Bottom of Dip Support Hold

5-8 Ring Dips

STRENGTH

6 sets of:

3 Back Squats @80% of your CRossFit Total Squat last week

CONDITIONING

1 min AMRAP of:

Dumbbell Thrusters left arm and then right arm

Rest 1 min

1 min AMRAP of:

Devils Press 10/5kg

YOUR HUMP DAY WORKOUT BROUGHT TO YOU BY DIAZ

WORKOUT INTENTION:

The EMOM is to get comfortable in that longer time domain. Tuesdays workout and Thursdays have a slightly shorter time domain, so that little bit extra will be good to get comfortable with. Cleans are nice and light to get people comfortable with the movement more so. 60% is a rough guide. If feeling good, build heavier throughout the workout.

Box jumps forcing slightly more concentration and explosiveness due to increased height.

Chin ups accumulating volume in supination to counteract the large volume of pronation from the past few days (barbell work on Monday and Tuesday). These can be scaled to supinated bent over rows, set of 6 followed by a 10 second supinated hang.

Turkish Get Up’s to build good movement patterns. Good scapular movement, prepping shoulders and upper back for Jerks on Thursday and Front squats on Friday. If movement us solid, load these up!

WORKOUT OF THE DAY

CONDITIONING

18 min EMOM

1) 3 Hang Squat Cleans @ 60% of 1RM Clean

2) 6 Box Jumps 30/24″

3) 7 strict Chin-ups (supinated grip – palms facing you)

(6rounds in total)

STRENGTH

4 sets (building weight):

6 Turkish Get Up’s (3 each arm)

 

BRING SOME LONG SOCKS – WE ARE CLIMBING ROPES

WORKOUT OF THE DAY

STRENGTH

A. 5 sets of:

3 Cleans (focus on technique, not going heavy)

B. 3 sets of:

10 Drop Cleans (keep it light)

SKILL

Rope Climb Practice

CONDITIONING

16 min EMOM (alternating movements each minute)

  1. 12 Deadlifts 70/50kg
  2. 10 Box Jumps
  3. 30 sec Plank
  4. 2 Rope Climbs

 

THE FINAL MASTERS LEAGUE WORKOUT TODAY FOR ALL TO ENJOY!

WORKOUT OF THE DAY

METCON

This is our last week of performing the Masters League workouts, and the final one is a doozy!

1 Round for time of:

50 CAL ROW

50 BOX JUMPS OVERS

50 DEADLIFTS

50 WALL BALLS

50 RING DIPS

50 WALL BALLS

50 DEADLIFTS

50 BOX JUMP OVERS

50 CAL ROW

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