CrossFit Workout 4/9/19 Tuesday

Warmup- Start this at 15:00
8:00 for quality
10 Pullovers with a partner
10 abmat situps
10 kip swings

Workout Warmup- start this at 25:00
Level 1:
4 sets of:
8-12 hanging knee raises
an easy 150 row

Level 2:
4 sets of
4-8 unbroken toe to bar
an easy 150 row

CrossFit Workout: Start this at 35:00
For time with a 15:00 cap:
21-15-9
T2B
Medball situps

In between each round, 150 uneven farmers carry w 20/16; 16/12

Rx+
28-20-12
T2B
GHD
In between each round, 150 uneven farmer’s carry 28/24; 20/16

Midline: start this at 50:00
3 rounds
Supinated Deadlift Hold: 30 seconds @ 50% of DL
Alternating Push Up Shoulder Taps: x 10 w/3sp
1 Arm Overhead Hold: 30 seconds each side @ 33% of SP

Coach’s Note
This workout will stack fatigue in a big way. Manage your early sets so that you can keep going. The goal with this workout is to push the line of grip and hip flexor endurance without going over the line. Avoid getting to singles the whole time.

Conditioning
50 hang clean and jerks 135/95
at 3:00,6:00, etc 400/320m row

for your rest, row a 500/420 in 3:00.

15 Stone to shoulder/dball to shoulder 200/145
At 3:00, 6:00, etc 40/32 cal bike

rest bike 18/12 cal calories in 3:00

75 shoulder to overhead 95/65
@ 3:00, 6:00, etc 400/320m ski