Call Us: (720) 335-5591

Wednesday 131127

26
Nov

Wednesday 131127

Schedule Reminder:

Wednesday: Normal Schedule

Thursday: Closed

Friday: Holiday Schedule (7:00 am Comp, 8:00, 9:00 Regular Class)

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Lateral Step x 10 ea
  • Banded Forward/Backward Walk x 10 ea
  • Triple Threat x 10

Strength:

8 Sets:

Hang Squat Clean x 2Skill:

WOD:
For Time:

  • 50 Wall Ball 20/14
  • 20 Double Unders
  • 40 Wall Ball
  • 40 Double Unders
  • 30 Wall Ball
  • 60 Double Unders
  • 20 Wall Ball
  • 80 Double Uners
  • 10 Wall Ball
  • 100 Double Unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Lateral Step x 10 ea
  • Banded Forward/Backward Walk x 10 ea
  • Triple Threat x 10

Strength:

8 Sets:

  • Hang Squat Clean x 2

Skill:

WOD:
For Time:

  • 50 Wall Ball 20/14
  • 20 Double Unders
  • 40 Wall Ball
  • 40 Double Unders
  • 30 Wall Ball
  • 60 Double Unders
  • 20 Wall Ball
  • 80 Double Uners
  • 10 Wall Ball
  • 100 Double Unders
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:
2 Sets:

  • Banded Lateral Step x 10 ea
  • Banded Forward/Backward Walk x 10 ea
  • Triple Threat x 10

Strength:

A) 6 Sets: (Every 2 Minutes)

Front Squat

  • Set 1 – 5 reps @ 70-75%
  • Set 2 – 3 reps @ 80-85%
  • Set 3 – 1 rep @ 90-95%
  • Sets 4-6 – 2 reps @ 85%

B) 3 Sets:

  • Single Arm Bent Over Row x 8
  • Hip Ext. x 10-12

Skill:

WOD:
A) 3 Sets for max reps:

  • Unbroken Strict Handstand Push-Ups

Rest 60 seconds

B) 2 Sets for max reps:

  • Unbroken Kipping Handstand Push-Ups

Rest 60 seconds

C) For max reps:

  • 3 Minutes of Double-Unders
Additional:
Optional/Additional Conditioning Session:
A) 10 sets:

  • 60 Seconds of AirDyne for Max Calories
  • 60 Seconds of Active Rest (stay seated and move pedals slowly, or get up and walk around)

Leave a Reply