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
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