Thursday 051018

CrossFit Brunswick – CrossFit

Box News:

-Free Friday & Social will be Friday May 18th!

-We will be doing a Beach WOD Day May 19th!! We will be meeting at the Coast Guard Station at East Beach at 9AM!

-Our next 6-Week Nutrition Challenge will be starting on Saturday May 26th! Going with a team challenge this time! (Email with details coming soon!)

-Memorial Day Murph will be Monday, May 28th at 10AM!


Turn that frown UPSIDE DOWN it’s almost FRIDAY! Getting a little gymnasty today! Can anyone guess this athlete!? #guesswho #gymnasty #traingymnastics #buildthecore

Warm-up

10min for Warm-up, Mobility, & Instruction

~5min Coach’s Choice Game!

~5min Coach’s Choice Shoulder Mobility

Review Head & Hand Stands

Skill Work

Today we will spend ~10min working on Headstands/Handstands & Strict Pull-ups.

Every 2min for 10min

5-7 Strict Pull-ups

30sec Head/Handstand Hold

Strict Pull-ups (5 x 5-7)

-Scale UP by adding weight, Scale DOWN by adding bands (or partner assist)

-Scale accordingly to maintain 5-7 reps each Round

-On your final set, go for Max UNBROKEN Reps

Handstand Hold (5 x 30sec)

Max Effort Hold for time
-Focus on keeping core tight (butt off the wall)

-Scale Down with Headstands.

-Go for a max effort hold on your last set (score in seconds)

Metcon

Metcon (AMRAP – Rounds and Reps)

30min Partner Relay:

10 Pull-ups

20 Push-ups

30 Air Squats

400m Run

Rx+: Both partners wear a weighted vest, 20/14#.
Partner 1 will do 10 Pull-ups, then tag partner 2

Partner 2 will do 10 Pull-ups, then tag partner 1.

Partner 1 will do 20 Push-ups, then tag partner 2…..

so and and so forth for total rounds and reps

Extra Credit

Strength/Accessory: 50/50 GHD Sit-ups/Hip Ext

Skill/Conditioning: 10min EMOM, 10 Alt DB Hang C&J

Mobility: Athlete’s Choice Shoulders, 3min

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