CrossFit Kirrawee - 090816

A) Warm up 

Quick laps

Run/high knees/ butt kickers

Lower back and hammy warm up

Clam shells/ kneeling thoracic bends/ glute bridge/ roll to straddle/ roll to squat/ roll to pistol

Banded shoulder warm up

Pull aparts/ internal rotators/delt raise with band under feet/circles

B) Strength 

Deadlifts - Build to 50% of 1RM 

E2M0M x 6

1/4) 30 reps

2/5) 20 reps

3/6) 10 reps

Wave load

Maintain same weight across for all sets - 30, 20 and 10 all performed at same weight

Sets 1,2,3 at 50%

Sets 4,5,6 Increase 5 – 10%

Record heaviest weight used

C) Conditioning 

RX

Nasty Girls

3 Rounds For Time

50 Air Squats

7 Muscle-Ups

10 Hang Power Cleans 60/40

RX+

Nasty Girls v2

3 Rounds for Time

50 Pistols (alternating legs)

7 Muscle-Ups

10 Hang Power Cleans 80/55

D) Optional accessory work

3 rounds NFT

10-15 ATYT

10-15 Wall Squat angles

Stretch hammys and glutes in between rounds