CrossFit Workout 8/26/15 Wednesday

General Warm-up
550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-up (start this at 20 past the hour)
Alternating EMOM for 20 minutes of:
150 meter row
12 burpees
30 double-unders
12 strict dips
150 meter run

Workout (start this at 45 past the hour)

Complete as many rounds as possible in 10 minutes of:
10 box jumps, tall box
40 air squats

You should be jumping 8″s higher than your normal box jump.  No bounding.
If you can do pistols, please do 20 total pistols each round instead of the air squats.

Competition Team Lift

Overhead Squats
6 x 2 reps, on the :90 start interval
80% of your overhead squat max.

Snatch Grip Push Press
6 x 2 reps, on the 3:00 start interval
80% of your max SGPP

Snatch Balance
6 x 2 reps, on the 3:00 Start interval
80% of your max snatch balance

Competition Team Skills
10 x 50 meter sled pushes, :90 start interval
Men’s weight, sled + 4 x 45
Women’s weight, sled + 2 x 45 + 2 x 25

Supplemental Workout

10 rounds of:
2 minute walk
1 minute SPRINT