13 April 2019 - Easter Egg Hunt!

WORKOUT OF THE DAY

Easter Egg Hunt! (In All Classes):

In 8-10 minutes, working with a partner, FAMEAP (Find As Many Eggs As Possible):

Partner 1 searches the gym for an Easter Egg
Partner 2 Rows / does Wall balls (alternate each round)

* When Partner 1 finds an egg, they come back and switch with their partner
* If Partner 2 needs to rest on the rower or wall balls, they have to find their partner and switch tasks
* The team with the Most Number of Eggs x (Cal Row + Wallballs) = The Winner!


Competition Class

A) Lone Wolf Q.2
Standards can be found here
On a 12 minute rolling clock:

0:00 to 3:00:
100 Double unders + 1RM bench press

3:00 to 7:00:
100 Double unders + 3RM front squat

7:00 to 12:00:
100 Double unders + 5RM deadlift
* Score is the total of the three lifts

B) Conditioning

Every minute on the minute, for 10 minutes, perform:
3 Power cleans @ 70-80%, touch and go

Immediately into...
5 minute AMRep with a partner:
Max calories assault bike (or row)

Immediately into...
Every minute on the minute, for 10 minutes, perform:
2 Power cleans 80-90%, touch and go

Immediately into...
5 minute AMRep with a partner:
Max calories assault bike (or row)

Immediately into...
Every minute on the minute, for 10 minutes, perform:
1 Power clean @ 90%+


Gymnastics Strength & Skill

A) Grip Strength
15 Sets of:
Grip Complex: Overhand + underhand + eagle grip

B) Strength
4-6 Sets of:
15 Ring push-up
10 Candlestick to hollow vertical jump
20 Superman rocks

C) Midline
5 Sets:
10 Right side hip down/ups
10 Left side hip down/ups
10 Body saw


CrossFit

Every minute on the minute, for 10 minutes, perform:
3 Power cleans @ 70-80%, touch and go

Immediately into...
5 minute AMRep with a partner:
Max calories assault bike (or row)

Immediately into...
Every minute on the minute, for 10 minutes, perform:
2 Power cleans 80-90%, touch and go

Immediately into...
5 minute AMRep with a partner:
Max calories assault bike (or row)

Immediately into...
Every minute on the minute, for 10 minutes, perform:
1 Power clean @ 90%+