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CrossFit : Thurs 14/8

By Scotty 0

CrossFit SFS – CrossFit


Warm-up (No Measure)

Warm Up (5-15 mins):

3 rounds:

30 sec Plank Hold

15 Hollow Rocks

30 sec Side Plank (15 sec each side)

15 Kipping Swings

15 Air Squats


Metcon (No Measure)

Gymnastics EMOM

EMOM x 12:

Min 1: Pull-ups

Min 2: Pistol Squats

Min 3: T2B

Min 4: Rest

Choose a rep scheme for each between 5-15 reps that you can execute perfectly
We are kicking off today with a gymnastics skill session

We are working on 3 movements: Pull-ups, Pistols & T2B

This is a skill based EMOM. Choose a rep scheme for each movement that you can do perfectly. Ultimately, each set should be between 5-15 reps and ideally unbroken

Scale appropriately so that you are challenged but not so much that your form breaks down

You should be finishing your sets in about 30 sec

Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:

12 Box Jumps, 24″

6 Thrusters, 95#

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here
Today’s workout is a hero workout: “Rahoi”

This should be a really high intensity 12 minutes

There is just enough reps of every movement that you should be able to keep the intensity up for the entire time

Try to transition quickly and if you are getting tired, slow your transitions down rather than breaking up your sets

In terms of pacing, think about being fast but controlled. Don’t explode out of the gates but move with speed and purpose

Try to concentrate on breathing with every single rep of the workout

author: Scotty


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