Teams of 2 Wod 1- Split how you want 10 Minutes 8 Pull ups 12 Push pushs 16 Squats
Wod 2- 12 Minutes alternating rounds 8 Bear hug Sand bag squats 100/75 Run 100 (out back to door to dumpster 4 sand bag cleans
Wod-3 6 Minutes- split how you want as many rounds of DT as possible WITH DUMBBELLS 50/35 1 round of DT is 12 Deadlifts 9 hang power cleans 6 Shoulder to overhead
*** Five minutes rest between rounds… *** extra work. Anyone down for a clean ladder like we used to do back in the day
Endurance. All running ***the exact distance doesnt matter. we are running to a point and turning around. this is partners. you go and i go 8×200 (to the fence, 4 each person, you go i go) 6×400 (to the old 400, 3 each. you go i go) 2×800 (to the old 800, 1 each) 6×400 8×200
Weightlifting at 9am
Crossfit at 9am AMRAP 6 Minutes Alt. Rounds with a partner 3 Farmer’s Carry Shuttle Runs w/ S-DB* 10 Wall Balls
Parter 1 performs 6 and 50, then partner 2 performs 6 and 50. Then P1 performs 6 and 40, then P2 performs 6 and 40, etc. So you will have lots of rest so treat your section as short spring workouts
CONDITIONING Feel: Gas Pacing: Sustain/Reach Target Score: 18-25 Minutes Firebreather Score: Sub-18 Minutes Scaling: – Shuttle Run: Reduce the loading if necessary, but be cautious about over scaling the movement. Only substitute shuttle runs in the instance of injury. Scale is 300m Row – Wallballs: Shouldn’t ever exceed 3 sets. Coach Focus: Athletes should be able to perform their 5 shuttle runs unbroken every round other than maybe the final 2 rounds. Overall, 5 shuttle runs should not exceed :75 at absolute worst, but should be closer to :50-60. Athletes need a wallball they can perform 30 reps with unbroken when fresh.
We are still closed today. Keep checking here and on the facebook group. we are planning on opening as soon as possible. Regular workout posted below, but here is an home workout. 5 Rounds 10 Push ups 10 Burpees 20 Squats rx plus is 20 alt pistols per round
Warm Up 400m Run
5 Strict Pull Ups
1 Rope Climb (Rope Pull) 200m Run
5 Strict Pull Ups
1 Rope Climb (Rope Pull)
ROPE CLIMB TIPS
>> Seated / Learning Feet Grab the rope
Make an X with shins
wrap the feet and make the pinky toes touch
SAVE YOUR ARMS! Lean bar, bring knees HIGH/ to the chest in “pull”, when standing extended hip to the rope.
:15 Barbell Review
5 Snatch Grip High Pull (Pow. Pos.) 5 Power Position Snatch
5 Hang Snatch
*Work up to WOD weight*
:25 WOD
On a 26 min running clock:
AMRAP 16 Minutes, alternating rounds with a partner:
10/7 Calorie Air Bike 1 Rope Climb
10 Hang Power Snatches 100/70lbs then,
From 16:00-26:00
Find a 1RM Snatch
Tips:
Hang Power Snatch: Should not exceed 2 sets in any round, ideally 1 set Rope Climb: Should not exceed :20 to climb the rope.
check back for details. we are planning on opening friday mid morning for a couple hours, then closing up at 11 and getting ready to host the friday night throwdown.
If you have equipment at home i will leave this posted.
Warm Up 2 Rounds
10 Cal Ski
10 Burpees
10 Air Squats
:10 Empty Barbell Review w/ Coach 5 Front Squats
5 Pow Pos Clean High Pull 5 Power Position Clean
5 Hang Clean
5 Squat Clean
:15 Strength:
Every :30 for 10:00 (20 reps)
1 Squat Clean
Sets 1-5: all performed with a Tempo Pull
Sets 6-16: build to a heavy but perfect clean (no tempo pull)
Sets 17-20: reduce weight and finish with 4 perfect reps
:35 WOD:
For Time 30-20-10
Calorie Row (at home workout sub burpees)
Front Squat 135/95lbs (at home workout sub squats with some kind of weight.. a bag of dog food? anything you can find will work)
*50′ HS Walk after each set (3 total)
Target Score- Sub 14 Min
TIPS:
Front Squat: Should not exceed 3 sets
Row: Should not exceed 2:00/1:30/1:00 to complete. HSW: Scaled to 3-4 Wall Walks
***row equivalents
Run (road): 300-250-200m Ski: 1:1 (proficient skiers)
