Posts Tagged ‘CrossFit WOD’
Photo: E Guardia
Marleny and Robyn so happy they are doing the pull-up challenge! Friends that Pull-Up together, stay together!
Photo: M FrancoFor Our Masters Competitors! Active Recovery Day Accumulate the following (break it up however you’d like): 1000m Running OR Rowing 80 Sit-ups 60 Air Squats 40 Box Step-ups 20 OHS (no more than 75/55) Mobility (see posters) – Accumulate at least 15 minutes Couch Stretch (:30/x3) Labor Position - back on floor, feet on wall (:30/x3) Single Leg Flexion (:60/x2) Lateral Opener (chest/shoulders) (:45/x2) Athlete’s Choice of 1 Upper/1 Lower body
Photo: J ShewchuckFor Our Masters Competitors!
Active Recovery Day
10 OHS (45/35)
10 HR Push-ups
20 Walking Lunges-Rest 2 min. b/t rounds-
Your goals going into competiton:
1. Sweat for at least 20 min. today – 5-6 RPE (rate of perceived effort).
2. Perform 2 upper/2 lower body Mobility moves (accumulate 10 min. total)
3. Eat good carbs (veggies, some fruits, and DEFINITELY 2 sweet potatoes) over these two days!
4. Get excited, we are!!!
Photo: J ShewchuckStrength/Skill A1. Shoulder Press 1RM A2. Couch Stretch (:20/side x3) Metcon Fitness/Sport 30-25-20-15-10 Row for Calories Box Jumps (20/16) Sp: (24/20) Wall Balls (14/10) Sp: (20/14) Mobility Lax ball – pecs/shoulders Calf Smash Posterior Chain Floss
Photo: J ShewchuckStrength/Skill Back Squat 1 RM Metcon Fitness OT2:00 for 7 Rounds 5 Power Cleans (70% of 1RM) 40 Singles 7 Pull-ups/Ring Rows *Coaches will help determine Power Clean weight if you don’t have a 1RM *If not proficient w/Power Cleans, take it from the Hang position *You have 2:00 to complete the work. Focus on doing these movements smoothly! Get through it w/intensity and you’ll have some time to rest. Metcon Sport OT2:00 for 7 Rounds 5 Power Cleans (70%) 30 DU 7 C2B Pull-ups *Comp: make them strict Mobility Coaches Choice
Photo: Dave FosterWarm-up 500m Run 20 Pass Throughs Spider-man Stretch Hip Circles *End w/Super Front Rack Mobility (:45/side) Strength/Skill Snatch Complex Fit: 1 Hang Power Snatch + 2 OHS Sp: 1 Hang Squat Snatch + 2 OHS *Build up to a Max Weight for the Complex *Make sure that you make contact at the HIP CREASE! *For all Competing in the Masters’ Comp. this weekend, take this time to work on your 3RM OHS! Metcon Fitness/Sport 20 Thrusters (75/55) Sp: (95/65) 20 Hang Power Cleans 20 Push Presses 20 OHS 20 Front Squats *Perform 5 Burpees OTM – begin with Thrusters Mobility (see posters) OH w/External Rotation Bias Couch Stretch Posterior Chain Floss
Photo:G PUB The CFP Mixer is this coming Thursday the 7th at 7:30PM! Warm-up Coach’s Choice Strength/Skill Bench Press 1RM Metcon Fitness “Helen” 3RFT 400m Run 21 Russian KB Swings (20/16) 12 Ring Rows Metcon Sport “Helen” 3 RFT 400m Run 21 KB Swings (24/16) 12 Pull-ups Mobility Banded Lat Stretches Lacrosse Ball – Chest/Shoulders Foam Roll – Quads/Hammies
Update on the CFP Connection Center (formerly DownCity). We are still in the middle of the construction period and anticipate at least another week before classes will start up. We hope you are as excited as we are to roll out our new programs. Stay tuned!
Photo: Corinne BradyWarm-Up 20 Partner Tire Flips Run 500m 15 Partner Wall Balls (14/10) Spiderman Stretch Run 400… *Perform “W”s / “T”s / Scap Push-ups – Bulletproof Shoulders Strength/Skill EMOM x 15 Min. 1: 2 Turkish Get Ups (1/side) – the goal is heavy but controlled. Take short breaths and keep your core tight! Min. 2: 10 Box Jumps (24/20) Sp: (30/24) Min. 3: 3 Wall Climbs (Chest-to-wall) -Rest 3 min- Metcon Fitness/Sport 20 Barbell Facing Burpees 20 Thrusters (75/55) Sp: (95/65) 20 Barbell Facing Burpees Mobility Shoulders – OH Distraction Hips – Pigeon Stretch (:45/side x2) Calves – Foam Roll or BB Smash
Photo: Corinne Brady