Monday January 20th, 2014

Reminder we have added a 5 p.m. class on Monday and Tuesday.  Classes will be at 9 a.m. , 5 p.m. and 6p.m.

CoreFit:

4 sets of:
A1. Dumbbell Shoulder Press x 8-10 reps @ 2110
Rest 45 seconds
A2. Single Leg Hip Bridge 8-10 reps each leg
Rest 45 seconds
A3. Hollow Rocks x 30 seconds
Rest 45 seconds

+
3 sets of:
B1. 30 seconds of Rope Whips
30 seconds of Rest
B2. 30 seconds of Mountain Climbers
30 seconds of Rest
B3. 30 seconds of Sit-Ups
30 seconds of Rest

Start with any of the 3 movements. Work with a partner. While one works, one rests. 

CrossFit:

A. Back Squat @30X1; 3, 2, 3, 2  rest 1 min. second wave heavier than first.

A2.  False grip CTB pull-ups on rings.   2 big reps.  KEEP false grip.  Rest 2 mins

B. close grip bench press @30X1; 3, 3, 3; rest 3mins

+

10 minute AMRAP
60 wall balls
40 KBS 70# / 45#
20 burpees
amrap Muscle- ups

If you do not have muscle-ups, you can sub B with additional muscle-up practice, by practicing unloaded muscle-up transitions. For the 10 minute AMRAP sub 2 CTB, 2 T2B and 2 deep ring dips for the MU. 

*This is very similar to the style format we have seen in the open in regards to how the muscle-up is tested. Generally more work precedes it but the effect of shoulder fatigue will be the same. 

P.S. for those that came Saturday, I know your legs are sore. You will be ok. Hope you hydrated and stretched on Saturday and Sunday!