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#3444 – Tuesday CrossFit & MI

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Tuesday 8/27/19

ATHLETE GOAL – For the Skill Session, the goal for athletes is to gain proficiency in the movements they struggle with. For the workout, drop the hammer and crush every set with a steady, fast pace… looking for about 1:00 worth of rest between efforts.

STIMULUS – The Skill Session is an opportunity to work on a gymnastic movement you need specific practice on and Double/Triple Under skills.

Intensity is the name of the game today… Interval session with a triplet of two monostructural and a complex gymnastic movement. The 200m Run should be done in :45-1:00 or less. Athletes should be able to finish Double Unders and HSPU/DB Push Press in 1:00 or less, :30 each. We want everyone to get at least :45-1:00 of rest between efforts.
Beginner athletes, scaling is crucial in today’s workout. The weight on the DBs should be something that you can perform at least the first 3 rounds unbroken. More advanced athletes should be able to go unbroken for all 5 rounds with 1:15-1:30 rest for each interval.


SKILL
EMOM x 10 MINUTES

Min 1  – 3-5 Reps of Gymnastic Goat*
Min 2 – :45 Single, Double, or Triple Under Practice

*Gymnastic Goat should be any movement that athlete needs specific practice on:
HSPU
Pull-Up
Muscle-Up
HS Walk
Ring Dip or Bench Dip


Workout of the Day
EVERY 3:00 FOR 15 MINUTES

Run 200m
30 Double Unders
15 Handstand Push-ups or 15 DB Push Press 40/30#


COOL DOWN –FOR RECOVERY
5:00 Foam Rolling Focusing
Lats & Upper Back