ANNOUNCEMENTS
Upcoming Local Competitions:
"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team
They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent
They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team
http://hardbatcrossfit.com/summerclassic.html
http://hardbatcrossfit.com/summerclassic.html
WARM UP
Have your coach assign you the best choice below for you:
50 DU or 435m Run
Bridge with block squeeze, EXPLODE up then 2 sec descent
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression
50 DU or 435m Run
Bridge with block squeeze, EXPLODE up then 2 sec descent
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression
BUY IN
Front Squat
PAUSE SQUATS!
8x3 @ 55%
2 second pause in rock bottom
SKILL
Warm up to 1st planned clean
Practice Box Jump
WOD
Every 3 minutes for 15 minutes (5 rounds)
200m Run
10 Box Jump Overs 24/20
1 Clean - AHAP
*Score is total load lifted*
You may add/subtract weight and make multiple attempts in the 3 minutes - if you wish - but only the heaviest weight will count for that round
200m Run
10 Box Jump Overs 24/20
1 Clean - AHAP
*Score is total load lifted*
You may add/subtract weight and make multiple attempts in the 3 minutes - if you wish - but only the heaviest weight will count for that round
CASH OUT
OH Reverse Lunges - barbell
3 sets of 8 reps @ comfortable weight
3 sets of 8 reps @ comfortable weight
MOBILITY
Traps
No comments:
Post a Comment