CrossFit Kennett Square – CrossFit
Workout of the Day
1. Skill Work – Toes to Bar
2. Conditioning – “Devil Double”
Gymnastics
1 min Scap Pull-ups
Rest :30
1 min Hanging Leg Raise
Rest :30
1 min Knees to Elbow (touching) (or revert back to leg raise)
Rest :30
1 min Toes to Bar (or revert back to a previous one)
Conditioning
Devil Double (Time)
In teams of 2, For Time:
100 Devil’s Press for Time
Alpha: 50/35
Bravo: 35/25
Charlie: 25/15
Compare to “Made Man” from 6/23/18
Strength
6:30PM KSQ Strength
1. Overhead Squat (week 1 of 6-week cycle; 4 training weeks, 1 de-load, 1 test)
5 x 45%
(3 x 55%) x 2
(3 x 65%) x 2
4 x 75%
2. 50 Perfect Push-ups for Time
Overhead Squat
50 “Perfect” Push-ups (Time)
For time, complete 50 “Perfect” Push-ups
Perfect Push-up Criteria (Rx)
– Feet Together
– Tension through entire ascent and through entire descent (including at the bottom)
– Chest touches floor
– Full lock out of elbows at top
– Hips in line with shoulders at all times