Storm King – CrossFit
Warm-up
Dynamic Warm Up (No Measure)
Upright Swing
Bent Over Swing
Straight Leg Swing
Bent Leg Swing
Side Swing
Deep Lunge
Jump to Squat
Knee, Hip, & Ankle Twist
Inch Worm
Cobra look to both sides
The Perfect Stretch -lunge knee to elbow, straiten front leg
Arm Swing Front – Palms Down
Arm Swing Front – Palms Up
Overhead Arm Swing
Arm Circles Forward
Arm Circles Backward
Jumping Squat
Jumping Lunge
Weightlifting
Bench Press
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press x 3 reps @ 21X1
Rest 60 seconds
Take 10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.
Metcon
Desire (AMRAP – Reps)
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)
This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Can you get 80 reps in the 5 minutes?
Accessory Work
Every 2 minutes, for 12 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds