170419

Leay Metten at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Group Wrist-Warm-up


2 Rounds:
20 Sec. Dead Bug
2 x Wall Walk + 1 x 20 Second Hold
2 min Figure 4 (each leg)


Skill: Rope Climb Technique

Workout of the Day for Wednesday, April 19th, 2017:

For Time:
10 Rope Climbs 15′ or 5 Pegboard Ascents
150′ Handstand Walk
10 Rope Climbs 15′ or 5 Pegboard Ascents
150′ Handstand Walk
10 Rope Climbs or 5 Pegboard Ascents

Rope Progressions:
5 Rope Climbs/Set
20 Kipping Pull-Up/Set
15 Strict Pull-Up/Set

Handstand Walk Progressions:
50′ Handstand Walk/Set
3 Box Handstand Walk Circles/Set
5 Wall Walks + Max Handstand Hold/Set

Gymnastic Progression:
Week 4 (de-load)*:
5 Rounds:
Toes-2-Bar
Arch Rock

*Reduce the volume by 30-40% for the De-load week for both movements (If you have been doing 8 reps you only do 5 this week, If you have been doing 30 seconds do 21 seconds this week, etc.)

Sweat Sessions Workout for Wednesday, April 19th, 2017:
28 minute EMOM, alt. between*:
• Russian KB Swing
• Calorie Row, or Bike
• Burpee
• Dumbbell Lunges

*Use the 1st round to establish a baseline: work for 40 seconds at 80% max effort. Use the number you get on this round and try to maintain it for all 8 rounds!