CrossFit Mt Juliet | 1/17/18
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17 Jan 1/17/18

CrossFit Mt Juliet – CrossFit

Thrusters on hump day, how appropriate

Warm Up/Mobility

Overhead Tissue Smash (ice cream cone)

Banded Heel Cord (oompah, loompah)

10 Hollow/Arch Swings

10 Lat Pull Downs

10 Jumping Squats

2 rounds

3 Hollow Hop-Ins

6 Empty Bar Thrusters

30 Doubles or Singles


Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

3 Bar Muscle Ups

6 Thrusters (115/75)

30 Double Unders

Metcon (No Measure)

Barbell/Gymnastics Cycling

EMOM for 10 min:

7 OHS (95/65)

7 T2B
scale reps and weight as necessary to have no less 0:20 rest each round (ideally 0:30 of rest or more)

Post Workout Mobility

Classic Calf Mob

Banded Lateral Opener

Summit Accessory

Metcon (No Measure)

Monostructural Work

Run (sub with Ski or Row)

4:00 On, 1:30 Recovery walk

1:00 On, 1:00 Recovery walk

3:00 On, 1:00 Recovery walk

1:00 On, 1:00 Recovery walk

2:00 On, 0:30 Recovery walk
if using a rower or ski erg, “recovery” intervals should be done at a very light recovery pace

Metcon (No Measure)

Gymnastics Volume

5 rounds, not for time:

1:00 Row (moderate effort)

0:40 HSPU (Strict if possible)

0:20 Rest

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