A very happy birthday goes out to Joe Seetoo! It’s crazy to think that I met Joe so many years ago in my CrossFit journey. I used to train along side him on the regular, battling it out with him in class. I remember when he moved away thinking I would not see him again. Then one day he came walking into Precision, married and with a newborn baby girl. He was no longer the bachelor who used to do CrossFit to get in shape and meet chick’s, yeah Joe I remember, haha. He was now a loving Husband and Father using CrossFit to become better at both. It is awesome to see where Joe’s journey has taken him, and I am stoked it landed him at Precision. Good luck on baby number 2 my man, and Happy birthday! Enjoy!
WARM UP:
10 Y’s, T’s, & W’s
10 Face Pulls
10 Reverse Fly’s
Then:
3 Rounds
10 Pass Through’s
10 Good Mornings
10 OHS
10 O.H. Lunges
Then:
Hip Mobility
SKILL:
ADV: 3 x 2 Unbroken Strict Muscle Ups
INT: 3 x 5 Tempo Ring Dips (3 Sec. at Support Position into a 3 Sec. Negative)
SCALED: 3 x 3 Straight Bar Dips w/ 3 Sec. Negative. (Or Negative as slow as possible)
Pair With:
ADV: 3 Wall Facing Handstand Negatives into Push Up (3 Sec. Lower Down)
*Adjust reps according to strength.
INT: 1 Wall Walk w/ a 20 Sec. Elevated Hollow Hold.
SCALED: 1-2 Wall Walks
*Adjust reps according to strength.
LIFT:
3 Rounds (At a walking pace)
8e BB Split Squats (45) (35) (25) (15)
8e Single Leg RDL’s (Your Choice)
8e Meadows Row (Your choice)
**This is exercise is designed to gain lat activation in the Dead Lift.
WOD:
“062116”
AMRAP 12
6 Muscle Ups
7 HSPU
16 O.H. Lunges (95/65) (75/55) (65/45) (55/35)
*Adv. Strict HSPU.
**Scaled = 6 Burpee Pull Ups + 7 Box HSPU (Focus on tripod, use a 20″ box)
***Those of you learning your Muscle Ups may do less reps or Bar Muscle Ups if you have those.
POST WOD:
2 Rounds
10 Y’s, T’s, & W’s
10 Reverse Fly’s
10 Face Pulls
Then:
Roll & Stretch
