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Components

Invert to Lower

Push Jerk + Jerk

Metcon

Y & L's

Settings

Workout

20May2015

Warm-up

The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Stretches: Dislocates, Anchored T-Spine

Strength & Skill

1a: Invert to Lower (5 set of 4-7 controlled reps)

Find hollow body position inverted on the the rings, then lower to Front Lever or to ground. If you're going to the F. Lever, then hold horizontal and return to inverted position.

1b: Push Jerk + Jerk (5 sets of 1 reps (2 + 1) )

Movements is 2x Push Jerks + 1x Split Jerk

Metcon

Metcon (Time)

20May2015

4 Rounds for Time of:

9 x Handstand Push-Ups
15 x Wall Ball (20# / 14#)
25 x Kettlebell Swings (53# / 35#)

Homework

Y & L's (40 / 40)

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, May 20, 2015

Clients:

Leaderboard

Men's Invert to Lower
Jeff Farris	05/20/2015	1 x 4

Women's Invert to Lower
No female leaders to show...

Male Clients

Anthony
Hodges

4:30 PM CrossFit

1 x 5

Jeff
Farris

6:00 PM CrossFit

1 x 4

Aaron
Emerson

6:00 AM CrossFit

1 x 4

Mike
Conway

6:00 PM CrossFit

1 x 4

Female Clients

Elise
Bakalor

9:30 AM CrossFit

3 x 4