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Tuesday 130709

8
Jul

Tuesday 130709

Reminder: Nutrition Seminar this Thursday 6:15 pm.  Please remember to RSVP by email to myself or Courtney before Wednesday.  This Seminar is going to focus mainly on the Zone Diet, and there will be a handout for everyone which is why it’s important that your RSVP.

Essentials

Strength/Skill:
Warm up:

  • Partner Medball Sit Up Tosses x 50ea

Strength:

4 Sets:

  • Double KB Front Rack Walking Lunges x 8-10ea
  • Rest 30 Seconds
  • Supine Row x [email protected]
  • Rest 30 Seconds
  • Plank Hold x 30-45 Seconds

Skill:

WOD:
AMRAP in 10 Minutes:

  • 5 Push Up
  • 10 Goblet Squat
  • 15 KB Swings
Additional:
  • 10 Minutes Shoulder Mobility

Performance

Strength/Skill:
Warm Up:

  • Partner Medball Sit Up Tosses x 50ea

Strength:

4 Sets:

  • Double KB Front Rack Walking Lunges x 8-10ea
  • Single Arm Bent Over Row x 10-12ea

Skill:

WOD:
4 Sets Each For Time:

  • 10 Burpees
  • 15 KB Swings 70/55
  • 30 Double Unders
  • Rest 90 Seconds
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 Shoulder Mobility

Competition

Strength/Skill:
Warm up:3 Sets NFT:

  • Chest-to-Bar Pull-Ups x 10-12 reps (working on smooth, efficient rhythm and mechanics)
  • Nose-to-Wall Handstand Hold x 60-90 seconds
  • Skin the Cat x 3-5 reps

Strength:

A) Jerk (Every 2 Minutes)

  • Set 1 – 3 reps @ 60%
  • Set 2 – 2 reps @ 70%
  • Set 3 – 2 reps @ 80%
  • Sets 4-8 – 1 rep @ 90+%

B)3 Sets:

  • Behind the Neck Push Press x 3-4

Skill:

WOD:
AMRAP in 5 Minutes:

  • 5 Burpee
  • 1 Muscle Up + 5 Ring Dips (If you don’t have Muscle Up perform dips from floor)
Additional:
  • 10 Minutes Shoulder Mobility

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