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Cinco De Mayo on Taco Tuesday at Hooples and Johnny Mango!

5
May

Cinco De Mayo on Taco Tuesday at Hooples and Johnny Mango!

CTOWN CrossFit-Downtown – CrossFit DTF

1. Warm Up – Agile 8

2. Bounding Box Jumps 8 x 3, increase*

* bounding box jumps = jump from the ground onto the box and immediately jump back down to box and back up again; test your elasticity and explosiveness; only increase height if you’re bounding fast and comfortably; 8 sets of 3 touch and go bounding box jumps with about 60-90 rest between sets

3. Weighted BB Step-ups 3 x 8-10, increase**

** step up to a box which is around knee height; barbell in rear-rack position; increase weight for each of 3 sets; L+R = 2 reps

4. “Tekillya”
5 RFT:
5 Deadlifts 335/245
5 Burpee Toe Bars***
(10 min time cap)

*** burpee toe bars = underneath pull-up bar, begin with a standard burpee, jumping to the bar to perform a toe-to-bar then immediately pulling yourself into a chest-to-bar pull-up; chest touches bar for Rx

Agile 8 (No Measure)

1. Foam Roll IT Band

2. Foam Roll Adductors

3. Glute/Piriformis Myofacial release w/static stretch

4. Roll-overs into V-sits

5. Fire hydrant circles

6. Groiners

7. Push up hold into Frog Jump

8. Static hip flexor stretch

Box Jumps (8 x 3)

Wodify only allows max reps here. Please enter max height in inches.

Weighted Step-ups (3 x 8-10)

Tekillya (Time)

5 RFT:

5 Deadlifts 335/245

5 Burpee Toe Bars***

(10 min time cap)

*** burpee toe bars = underneath pull-up bar, begin with a standard burpee, jumping to the bar to perform a toe-to-bar then immediately pulling yourself into a chest-to-bar pull-up; chest touches bar for Rx
Games 335/245 (Rx)

Regionals 315/225

Open 275/185

Throwdown 225/155