20 min AMRAP
10 Chest 2 Bar Pull-Ups
10 Hip/Back Ext. on GHD Machine
Remix 9 min. AMRAP 10 Modified Pull-Ups or Ring Rows 10 DB Shoulder Press 10 Banded Good Morning ***Rest 2 mins.*** 9 min. AMRAP 10 Modified Pull-Ups or Ring Rows 10 DB Shoulder Press 10 Banded Good Morning
We will be open Sunday, July 5th for Open Gym (3:30pm – 5:00pm) ***Community Day will be rescheduled for Saturday, July 11th***
3 Rounds for Time:
(Teams of 2)(A) 10 KBS #70/#53 – Run 100m
(B) 10 KBS #70/#53 – Run 200m
(C) 10 KBS #70/#53 – Run 400m
*1 person working at a time*
Partner 1 will complete “A”. When Partner 1 returns from the run they will tag Partner 2 and then they will complete “A”. (Partner 1 get to rest) Once both partners have completed “A” then they can move onto “B”. Partner 1 will start “B” while Partner 2 gets to rest. Each team will perform AA-BB-CC AA-BB-CC AA-BB-CC = TIME!
Remember you only have 2 min per round so try & choose something you can complete. Just Work hard and smart!
On the 2 minutes for 20 minutes:
3 Ring Muscle-Ups
5 Hang Power Cleans #155/#115
*Enter the time you complete the LAST round (ex: the last round starts at 18:00 minutes and you complete your last burpee at 19:14 then your time will be 19:14.)*Remix(es) 1 Ring MU (if you cannot string together multiple reps) 5 Hang Power Cleans @ 60% of 1RM on Power Clean 7 Burpees***Muscle-Up modifications = banded MUs, Jumping MUs, Bar MUs, 6 Chest to Bar Pull-Ups*** or 6 Chest to Bar Pull-Ups or Pull-Ups or Ring Rows 5 Hang Cleans with Bar
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: Dead lift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
Regularly learn and play new sports.
---Courtesy of CrossFit----