“Devil Double”

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

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