Group Warm Up
Metcon
1 Mile Run
*Rest 5 Minutes*
5RFT
5 Strict HSPU
7 Strict Pull Ups
*two scores: mile time and the time it takes them to complete the couplet. Remind athletes the 1 mile is a bench mark on the back boards
L2- HSPU w/ feet on box, pull ups with toes on box
L1- 800m run, Downdog Push Up, Ring Rows
June 28, 2016

Wednesday’s WOD 6-29-16

Group Warm Up Metcon 1 Mile Run *Rest 5 Minutes* 5RFT 5 Strict HSPU 7 Strict Pull Ups *two scores: mile time and the time it takes them to complete the couplet. Remind athletes the 1 mile is a bench mark on the back boards L2- HSPU w/ feet on box, pull ups with toes on box L1- 800m run, Downdog Push Up, Ring Rows
June 27, 2016

Tuesday’s WOD 6-28-16

Skill- Rope Climbs Metcon 1k Row Buy In 5RFT 10 Deadlifts 185/125 15 Abmats L2- 155/105 L1- 750m, 135/85 or… Endurance Group Warm-up then.. 4x800m (w/3:00 rest after each) 4x200m (w/2:00 rest after each) (mod 3 rounds of each)
June 26, 2016

Monday’s WOD 6-27-16

Group Warm Up Strength Bulgarian Split Squat (using DB’s) 4×8 each leg *This is a unilateral (single leg) movement, while most weightlifting exercises in CrossFit are bilateral. If you were to always train bilateral movements you’d run the risk of developing compensation patterns in order to make up for the weaker leg (or arm), since no one has a symmetrical body. This in turn, can lead to muscle imbalances. The Bulgarian Split Squat is a great piece for building strength in the quads, glutes, and core without having to put stress on the lower back (I.e. Back squat), all while […]
June 23, 2016

Friday’s WOD 6-24-16

Group Warm Up Skill Prowler Push 5x25m *climbing in weight, but the pace should be kept closer to a sprint tempo. Each effort should be completed under 10 seconds, in order to stay predominantly in the phosphagen energy system. Rest should be at least 2 minutes in between efforts, allowing the body to fully recover. If athletes are resting less, than the piece will be dominated by the glycolytic and oxidative pathway making it more aerobic. You need to be focusing on keeping each sprint anaerobic, therefore you need to be adequately rested in order for each effort to be at […]
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