ANNOUNCEMENTS
Upcoming local competitions:
2/6/2016 CrossFit API's Annual Winter War 2016
2/27/2016 MAXlift 2016 at CF KOP
Hopefully everyone has learned from December that weights, reps and exercises are all scalable EVERY day we workout. Ergo, I will be programming our workouts moving forward for GPP (General Physical Preparation) with less heavy weights / technical movements involved. This will allow for the vast majority of our athletes (yes, you are ALL athletes) to go "RX" and have to make less decisions prior to performing the WOD. This will make classes flow smoother and stay on time.
2/6/2016 CrossFit API's Annual Winter War 2016
2/27/2016 MAXlift 2016 at CF KOP
Hopefully everyone has learned from December that weights, reps and exercises are all scalable EVERY day we workout. Ergo, I will be programming our workouts moving forward for GPP (General Physical Preparation) with less heavy weights / technical movements involved. This will allow for the vast majority of our athletes (yes, you are ALL athletes) to go "RX" and have to make less decisions prior to performing the WOD. This will make classes flow smoother and stay on time.
WARM UP
General movement warm up (pass through, air squats, good mornings, etc)
then:
1 rdGeneral movement warm up (pass through, air squats, good mornings, etc)
then:
Row 1k
20 burpees
Back Squat
WOD
AMRAP 12 minutes
KB smash to the hip flexors
RESULTS
BUY IN
Back Squat
Every 45 seconds for 9 min
3 reps - building
Can you improve on last week?
SKILL
Breaking at top of Front Squat
WOD
AMRAP 12 minutes
12 Front Squat 95/65
12 Box Jump Overs 24/20
CR10 Comp Team Scales:
OHS 95/65
CR10 Comp Team Scales:
OHS 95/65
CASH OUT
4 rds with a partner - alternate as needed
4 rds with a partner - alternate as needed
20 TTB
80 DU
MOBILITY
KB smash to the hip flexors
RESULTS
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