Tromello Programming athletes Bill and James Grundler finished out day 1 strong taking 4th and 6th in event 2. They now sit 1st and 12th overall going into tomorrow and are feeling great. On to day 2 of the 2016 Reebok CrossFit Games!
WARM UP:
400 M. Run
Then:
3 Rounds
10 Pass Through’s
10 Good Mornings
10 Clean Extensions
10 Clean Pulls
10 Front Squats
Then:
Hip Mobility
SKILL:
ADV: 3 x 3 Wall Facing Handstand Negatives into Push Up (3 Sec. Lower Down)
*Adjust reps according to strength.
INT: 3 x 1 Wall Walk w/ a 20 Sec. Elevated Hollow Hold.
SCALED: 3 x 1-2 Wall Walks
Pair With:
ADV/INT: 3 x 5 Ring Dips w/ a 3 Sec. Lower Down
SCALED: 3 x 3 Dip Lower Downs (As slow as possible)
LIFT:
Clean Complex
(1st Pull, 3 Sec. Hold, 2nd Pull Position 2 Sec. Hold, Full Clean, 2 Sec. Hold at the bottom of the Squat)
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
2 x 1 @ 90%
*Work on your barbell pathway. Focus on positioning
WOD:
“DEATH CLUSTER”
Every 2 Min. on the Min. E2MOM (Until Failure)
10/7 Push Ups
3 Squat Clean Thruster (135/95) (115/75) (95/65) (75/55)
*Add 10lbs every round.
**Score equals final weight hit.
POST WOD:
Roll & Stretch