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#3426 – Wednesday 8/7

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Wednesday 8/7/19

MIFit & CrossFit WOD Breakdown

ATHLETE GOAL – We want to see quick sets on the HSPU and aim for unbroken sets on the Box Step Over. Advanced athletes will go unbroken on all reps. Keep the runs quick and consistent for each round.

STIMULUS  –  WOD Prep: is not a strength session today but meant as a further warm-up and activate the appropriate muscles, loading and intensity is meant to be light to moderate.
The goal is to work through the progressions and have everyone improve on the HSPU. Everyone should feel like they got to the “next step.”
In the workout we really want to see athletes pushing it. We are seeing a moderate to highly advanced gymnastics with some weightlifting and monostructural movements. Advanced athletes should aim for unbroken on everything. This is a great chance to push hard on the run today. Everyone should be to finish in 10-12 minutes. Cap today at 14:00.


EXTENDED WARM-UP
EMOM x 6 MINUTES

MIN 1 – 5-7 Seated DB Strict Press Moderate-Light
MIN 2 – 100m Jog


SKILL
ON A 6:00 RUNNING CLOCK
Kipping HSPU Breakdown

– practice & modifications


Workout of the Day

21-15-9-6
Handstand Push-up
8-8-8-8
DB Box Step-Over 50/35#, 24/20″
*Run 200m After Each Set