Rudolph’s Red Nose

CrossFit Granada Hills – CrossFit

Warm-up & Mobility

Warm-up (No Measure)

200 m Run

15 m Lunges

15 m Death march

15 m 1 vertical- 1 broad jump

10 Hanging shoulder circles

:30 s Pigeon

:30 s Runners pose

Movement Prep

Toomey Snatch Prep (No Measure)

5 Inch Worm -> Push-up

5 Snatch Grip Press

5 Snatch Grip Press, quarter squat

5 Snatch Grip Sots Press

5 Jumping Squats, continuous

5 Ninja Squats, each

5 Hang Muscle Snatch

Metcon

A: Metcon (AMRAP – Reps)

TABATA in teams of 2

8 Rounds

-Sit ups

-Air squats
Swap the movement with your partner each round. Your combined score is the lowest number of situps per round your partner and you completed.

B: Metcon (AMRAP – Reps)

TABATA in teams of 2

8 Rounds

-Air squats

-Wall sits
Swap the movement with your partner each round. Your combined score is the lowest number of air squats per round your partner and you completed.

C: Metcon (Time)

3 Rounds for Time

In teams of 2: split the reps and run together

Round 1:

60 Deadlifts (135/95)

600 m Run

60 Snatches (75/55)

30 Pull ups

Round 2:

40 Deadlifts (185/125)

400 m Run

40 Snatches (95/75)

30 Toe to bar

Round 3:

20 Deadlifts (225/175)

200 m Run

20 Snatches (135/95)

30 Pull ups

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Posted on December 14, 2018 in CrossFit

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