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Monday 131111

10
Nov

Monday 131111

Happy Veterans Day to all those who have Served for Our Country, without you we wouldn’t be able to live your dream each day.  Thank You!!!

Essentials

Strength/Skill:
Warm Up:
3 Rds NFT:

  • Muscle Clean x 5
  • Front Squat x 5
  • Supine Row x 8-10
  • 100m Run

Strength:

Skill:

Veterans Day WOD:
“Badgerish”

3 Rds For Time:

  • 20-30 Squat Clean 55-75/25-45
  • 20-30 Pull Ups
  • 400-800m Run
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Rds NFT:

  • Muscle Clean x 5
  • Front Squat x 5
  • Supine Row x 8-10
  • 100m Run

Strength:

Skill:

Veterans Day WOD:
“BADGER

 Mark Carter
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

3 Rds For Time:

  • 30 Squat Clean 95/65
  • 30 Pull Ups
  • 800m Run
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

3 Rds NFT:

  • Wall Squat x 8-10
  • Supine Row x 8-10
  • Toe To Bar x 8-10

Strength:

A) 6 Sets: (Every 3 Minutes)

Back Squat

  • Set 1 – 5 reps @ 75%
  • Set 2 – 3 reps @ 85%
  • Set 3 – 1 rep @ 90%
  • Sets 4-6 – 3 reps @ 90%

 

B)10 Sets:

Every 30 seconds, for 5 minutes:

  • Hang Snatch x 1 rep @ 75% (perform from just above the knee)

C) 3 Sets:

  • Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch
  • Rest 45 seconds
  • Strict Handstand Push-Ups x 10-15 (if 15 reps is easy, use a deficit, and build it as high as necessary to make the rep range challenging for you)
  • Rest 45 seconds

Skill:

WOD:
3 Sets for Max Reps:

  • 30 seconds of Pull-Ups
  • 30 seconds of Rest
  • 30 seconds of Burpees (Open Standards)
  • 30 seconds of Rest
Additional:
OPTIONAL A.M./Additional Session:
A) Easy 1-Mile Warm-Up Run

B) 4 Sets:

  • 240 Meter Sprints – progressively faster each set (80%, 85%, 90%, 95%)
  • (Perform these barefoot on a football field if possible. Starting at one goal post, run up and around the other goal post and back.)
  • Rest 3 minutes

C)2 sets:

  • Run 400 Meters @ 85-90%
  • Rest 3 minutes

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