High Point CrossFit – Extra Work

Mobility

Warm-up (No Measure)

60sec/60sec Scorpion Stretch

60sec/60sec Single Leg Forward Fold

2min Barbell Aductor Stretch

2min Prayer Stretch

Accessory Work

Metcon (No Measure)

Behind the Neck Strict Press

4 Sets x 10 Reps

R: 1:00 b/s

Feet Elevated Split Squat 3330 Tempo

4 Sets x 5/5

R: 30sec between legs

R: 60sec b/s

*feet are standing on 45# plates, either KB or DB dual suitcase loaded

Metcon

Metcon (No Measure)

40:00 EMOM

min 1: 15/12 Cal Row

min 2: 15 GHD Sit-Ups

min 3: 15/12 Cal Bike

min 4: 15 Wall Balls (30/20)

Strength

Front Squat (1×3)

Every 3:00 for 5 Sets

Set 1: 5 Reps @ 75%

Set 2: 4 Reps @ 80%

Set 3: 3 Reps @ 80%+

Set 4: 3 Reps @ 80%+

Set 5: 3 Reps Heavy for Day

*Complete a :03 Pause on the first rep of each set

Gymnastics

Metcon (No Measure)

Unbroken Ring Muscle-Ups

3 Sets of

3-5-7

Rest as needed b/s

*focus here is smooth quality sets, work on catching high

Metcon

Metcon (No Measure)

5 Sets for Quality

100ft Sandbag Carry

100ft Sled Push

100ft Reverse Sled Drag

Loads: Heavy