CrossFit WOD, May 23, 2019

RespectABATAInspirationREAD: For people with strong life purpose, making healthier choices may take less effort.
https://www.sciencedaily.com/releases/2019/05/190514143248.htmWarm-upWarm-upI. Game Day

II. KIP PROGRESSION
5 Scap Pull Ups
5 Shoulder Kip Swings w/ Active Shoulders
5 Beat Swings
5 Big Kip Swings
3-3-3 Low-Mod-High Toes Towards Bar
5 Kipping Pull UpsMetconMetcon (AMRAP – Reps)TABATA
8 Sets, :20 Work / :10 Off
Tabata 1 – Calorie Bike
Tabata 2 – Lunge
Tabata 3 – Strict Knee Tucks
Tabata 4 – Push-up
Tabata 5 – Ring Row (straps vertical)
-Rest 1:00 b/t Tabatas-
SCORE LOWEST OF EACHSCALING
REPS, LOADING, VOLUME…
Moderate to high reps and volume, with bodyweight movements. Setup athletes with specific, repeatable goals. For beginner athletes, keep the volume lower.
MOVEMENT ADJUSTMENTS…
PUSH UPS can be done with a band to help the reps keep on coming or use a plate(s) as a chest target to decrease intensity.
TOES TO BAR can come down to Toes Toward Bar > Strict Knee Tucks > V-Ups
PULL-UPS can be modified with a band or as Ring Rows.Metcon (AMRAP – Reps)TABATA
8 Sets, :20 Work / :10 Off
Tabata 1 – Calorie Bike
Tabata 2 – Lunge
Tabata 3 – Toe-to Bar
Tabata 4 – Push-up
Tabata 5 – Pull-up
-Rest 1:00 b/t Tabatas-
SCORE LOWEST OF EACHSCALING
REPS, LOADING, VOLUME…
Moderate to high reps and volume, with bodyweight movements. Setup athletes with specific, repeatable goals. For beginner athletes, keep the volume lower.
MOVEMENT ADJUSTMENTS…
PUSH UPS can be done with a band to help the reps keep on coming or use a plate(s) as a chest target to decrease intensity.
TOES TO BAR can come down to Toes Toward Bar > Strict Knee Tucks > V-Ups
PULL-UPS can be modified with a band or as Ring Rows.Optional Accessory WorkSUNS OUT, GUNS OUT FINISHER ALTERNATING TABATA
T1 – Banded Tricep Pull-Down
T2 – Double DB Curl (light)
*8 Sets Each, Alternating Movements.NewsMurph is next Monday!!! We are super excited as this kicks off our BENCHMARK BATTLE where you can win a FREE PAIR OF SHOES! This year you can sign up for your heat and lane online through the FB group. If you plan on bringing a friend with you Monday please let us know so we can get them a waiver and time slot before Monday.

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