02/15/2019

Storm King – CrossFit

Warm-up

Squat WU AMRAP (No Measure)

AMRAP 8

10 Straight Leg Swings -Right and Left

10 Side Leg Swings – Right and Left

15 Slow Squats

:30 Sec Pigeon each leg

Weightlifting

Back Squat

10 Mins to warm up to starting weight

Back Squat

*Set 1 – 5 reps @ 65% of 1-RM

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 4 reps @ 90+%

Rest 3 minutes between sets.

Metcon

SK: Metcon (4 Rounds for reps)

Storm King – Competitor

Four sets of 3-minute sprints of:

“Mary”

5 Handstand Push-Ups

10 Alternating Pistols

15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

PP: Metcon (4 Rounds for reps)

Pyramid Peak – Performance

Four sets of 3-minute sprints of:

5 DB PP 50/35

10 Supported Pistols

15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

SR: Metcon (4 Rounds for reps)

Spruce Railroad – Fitness

Four sets of 3-minute sprints of:

5 DB PP 30/15

10 Goblet Squats

15 Ring Rows

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

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