4.5.13Fundraiser-8

Posted on April 9, 2013 at 2:14 pm.

Written by Melissa Roza

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Workout of the Day

WOD
Endurance
Strength
Gymnastics

Gymnastics

CrossFit Sanitas – Gymnastics

Warm-up

2x

20m KB 1/2FR + 1/2OH Carry (x2)

10m KB 1/2FR + 1/2OH Lunge (x2)

10 Leg raises

10 SA KB Row

10 Push Ups to Down Dog

10 Scap Pull Ups + 5 Pull Ups

Core Prep/Activation

10min AMRAP

10 Shoot Thru’s

:30 L-sit

3 Dragon Flags

25ft Crab Walk

Skill

– Low Ring Muscle Up

– High Ring Kip

– Spotting

Strength

4 sets of:

7/5 Ring Pull Ups

7/5 Ring Dips

5 Low Ring Muscle Ups

** partner spotted

Cash Out

Accumulate 4min Deadhang

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Endurance Thursday 12.5.2019

CrossFit Sanitas – Endurance

“There are no excuses. If you want something in life you get what you earn.”

11:00-11:23 and 13:04-13:12

https://www.youtube.com/watch?v=d7bwcq5cz_E

Lightening McQueen (20 Rounds for reps)

40 EMOM

1. 40m Ludacris Style Sled Push 6/4

2. Rest

3. 10 Blink-182esque Squat Cleans 135/95

4. Rest

5. Machine Gun Kelly Themed Biking 40/30

6. Rest

7. Metallica Flavored 50ft HSW

8. Rest
Hey, little adjustment to todays workout for Sara’s birthday. If anyone wants to make a 40 minutes playlist that is 2 minutes of Luda, then 2 minutes of Blink-182, MGK, and Metallica that’d be cool… Scale for the HSW is 7 wall walks.

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Strength Friday

CrossFit Sanitas – WOD

Strength

Deadlift (Take 10min to Work up to a 6RM at 8RPE)

Deadlift (Take 90% of 6RM and perform 3×6 Reps)

Front Squat (3 Sets of 8 Reps at 60-65% )

Strength Accessory

Banded Hamstring Curls (15 Reps x 3 Sets )

Barbell Hip Thrust off Bench (15 Reps x 3 Sets )

SA Suitcase DB Alt Step-Up (8-10 Reps/Arm x 3 Sets )

Core Conditioning

Metcon (Time)

3 Rounds for Time

10 DB Side Bends/Side at 50#/35#

20 Russian Twists at 15#/10# DB

20 Tuck Crunches

20sec Hollow Hold

1:00 Rest

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Gymnastics

CrossFit Sanitas – Gymnastics

Warm-up

Foam roll – IT band, hamstrings, adductors, lats

Then,

2x

Plate Series (8 reps each):

– External Rotations

– A’s

– 90/90 + Press and Lower

– Scaption

– Mark Curl

Band Series:

– 15 Lat Pull Downs

– 20 Face Pulls

– 10 Chops

– :30 Hollow Hold

Skill

Toes to bar

Bar Muscle Up

Circuit

3x

5-10 Kipping Toes to Bar

1-2 Bar Muscle Ups

3 Dragon Flags

Cash Out

Accumulate 3min Chin Over Bar Hold

*every break = :30 Arch Hold

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