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Saturday, August 19, 2017

19
Aug

Saturday, August 19, 2017

Schedule Reminder:  8 = CrossFit, 9:15 = Yoga for Athletes 10:15 = CrossFit.  Drop in for Yoga is $8.

Come out to Bladium CrossFit and help cheer on Court and Glendon as they compete on a team at the Fossil Games.  Heat times are at 9:50, 11:20 and 1:20.

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Perform AMRAP 15 Minutes:

  • 10 Box Jump
  • 10 DB Cluster
  • 10 Toe to Bar
  • 10 DB Deadlift
  • 10 Pull Ups

*Partners Alternate Movements

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

“Ring of Fire”

  • 20 Seconds on/10 Seconds Transition (Supinated Barbell Curl, Overhead Barbell Extensions, Barbell Hammer Curl)

Skill:

WOD:
With a Partner Perform AMRAP 15 Minutes:

  • 10 Box Jump
  • 10 DB Cluster
  • 10 Toe to Bar
  • 10 DB Deadlift
  • 10 Pull Ups

*Partners Alternate Movements

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) 4 Sets:

  • Behind the Neck Snatch Grip Push Press or Jerk + 6 Overhead Squats @2111

B) 4 Sets:

  • Tempo DB Bench x 8 @2410

C) 3 Sets:

  • DB Chainsaw Row x 12 ea.
  • Incline Batwing Row x 15
  • Incline Y Raises x 10

D) Ring of Fire

Skill:

WOD:
With a Partner Perform AMRAP 15 Minutes:

  • 10 Box Jump 30/24
  • 10 DB Cluster
  • 10 Toe to Bar
  • 10 DB Deadlift
  • 5 Ring Muscle Up

*Partners Alternate Movements

 

Additional:
  • Mobility

 

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