Saturday, August 12, 2017

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

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Complete For Total Reps:

A) 4 Minutes to Complete

  • 40 Burpee Box Jump Overs

In Remaining Time AMRAP

  • Wall Balls

Rest 2 minutes

B) In 4 Minutes Complete:

  • 50/40 Calorie Row

In Remaining Time AMRAP

  • Wall Balls

Rest 2 minutes

B) In 4 Minutes Complete:

  • 50 Pull Ups

In Remaining Time AMRAP

  • Wall Balls
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 Complete For Total Reps:

A) 4 Minutes to Complete

  • 40 Burpee Box Jump Overs

In Remaining Time AMRAP

  • Wall Balls

Rest 2 minutes

B) In 4 Minutes Complete:

  • 50/40 Calorie Row

In Remaining Time AMRAP

  • Wall Balls

Rest 2 minutes

B) In 4 Minutes Complete:

  • 60 Pull Ups

In Remaining Time AMRAP

  • Wall Balls
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 + 4 Overhead Squats @2211

B) 4 Sets:

  • Tempo DB Bench x 5 @2510

C) 3 Sets:

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

D) Ring of Fire

Skill:

WOD:
A) 4 Minutes to Complete

  • 50 Burpee Box Jump Overs

In Remaining Time AMRAP

  • Thrusters 135/95

Rest 2 minutes

B) In 4 Minutes Complete:

  • 50/40 Calorie Row

In Remaining Time AMRAP

  • Thrusters 135/95

Rest 2 minutes

B) In 4 Minutes Complete:

  • 40 Ring Muscle Up

In Remaining Time AMRAP

  • Thrusters 135/95
Additional:
  • Mobility

 

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