TrueFit Athletics

TrueFit Athletics

CrossFit WOD, April 12, 2019

Castlevania

Inspiration
Feel like your nutrition is in a rut? Try this Friday, Saturday, and Sunday, as these are typically the days we "cheat" or go off the wagon. Keep it simple!
1. Don’t drink calories.
2. Have at least 2 cups of veggies at each meal.
3. Eat protein at each meal.

Warm-up
Warm-up
I. Tabata
R1: Single Unders
R2/R3: High Jump Single Unders
R4: Fast Wrist Single Unders
R5/R6: Single, Single, Double
R7/R8: Double Under Attempts
*if proficient at DU attempt Triple Unders R7/R8

II. 3 Rounds
5/5 Single Arm RKBS
5 Pushups/Dive Bomber Pushups/HSPU

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
30 Alternating Single Unders
15 Russian KB Swings (53/35)
30 Alternating Single Unders
15 Push-ups

SCALING
Alternating Single Unders/Double Unders — modify to a number you can get unbroken or in 1-2 sets.

Russian KB Swings — Scale the weight down to something you can perform 15 reps unbroken for at least 3 rounds.

Push-ups — NOT HRPU today. scale to rig push-ups if needed. If the volume is too high scale the reps down to something you can get as close to unbroken early on.

Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
30 Double Unders
15 Russian KB Swings (70/35)
30 Double Unders
15 Push-ups

SCALING
Alternating Single Unders/Double Unders — modify to a number you can get unbroken or in 1-2 sets.

Russian KB Swings — Scale the weight down to something you can perform 15 reps unbroken for at least 3 rounds.

Push-ups — NOT HRPU today. scale to rig push-ups if needed. If the volume is too high scale the reps down to something you can get as close to unbroken early on.

Optional Accessory Work
GUNS & GUTS FINISHER
2-4-6-8-10-8-6-4-2
DB Double Bicep Curls* (30/20)
V-Ups
*Both arms at same time

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