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Cycle week 1

2
Oct

Cycle week 1

Midcoast CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

800 m run

2x

10 kipping sway (on rig)

10 air squats

10 pushups (2 sec down, 2 sec up)

Gymnastic skill work/Accessory

Metcon (No Measure)

4 RD TABATA:

30 SEC ON/10 OFF

ROPE PULLS

PISTOLS (progression)

CHALLENGING RING ROWS

(Slow and controlled)

**rope pulls: back flat on floor, knees bent, heels on floor, hand over hand pull to full extension and then controlled back down.

WOD

Metcon (AMRAP – Rounds)

FITNESS:

E2MOM FOR 14

4 CURRENT PROGRESSION PULLUPS

6 ASSISTED PISTOLS

6 AIR SQUATS

9 RING ROWS

Metcon (AMRAP – Rounds)

PERFORMANCE:

E2MOM FOR 14

4 STRICT PULUPS

6 PISTOLS

8 JUMP SQUATS

1 ROPE CLIMB

**remaining time rest

Metcon (AMRAP – Rounds)

COMPETITOR:

E2MOM FOR 14

4 STRICT C2B PULLUPS

6 PISTOLS

8 JUMP SQUATS

1 LEGLESS ROPE CLIMB

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