April 9th, 2018 – CrossFit DGA
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8
Apr

April 9th, 2018

MONDAY

Fitness:

“A1. DB BP 4 x 10 @ 3010
A2. FS w/ DB x 5 + 35 sec hold x 4 sets ( a little heavier this week)
B1. Arch Hold w/ PVC 30-45 sec x 4 sets
B2. V-Ups 4 x 10 reps
B3. Situp to Pike 4 x 10 reps
+
4 sets
10 Deadlift 185/125
Sled Push
15 WB
rest 60-90 sec b/n sets”

Competition:

“A1. Back Squat 4 x 10- Work to a 10RM for the day- Goal this week is to increase TOTAL Vol
**If you can beat last weeks max please do so
A2. False Grip Pullups (Pullups) 4 x 2-3 w/ 3 sec pause at top and 3 sec eccentric
**Turn rings out at the bottom
A3. Elevator Dips 4 x 3-5 (No Bands) (Use Dip Bar) slow and controlled
**the goal here is to create the best body positions and to pause at the same position
each time
**Get as low as your mobility will allow
B1. Z Press w/ 3 x 6-8 (slow and controlled)
B2. Strict C2b Pullup (1) + 10-20 sec hold w/ chest on the bar x 3 sets
B3. SA DB Row w/ NO Support 3 x 6-8 each side
**You may need a spotter for B2
+
8 min AMRAP
5 TnG PC 155/105
7 BF Burpee
200m run
+
I am taking out the scap circles, Lsit, and struct T2b from last week. These are still important but based on a 1hr class schedule
there is only so much that we can do within that time frame. Please make sure you are hitting “”your”” gymnastics weaknesses regularly. “

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