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:
4rdsGeneral movement warm up (pass through, air squats, good mornings, etc)
then:
5 Ring Push Ups
20 DU
10 BB Thrusters 45/35
BUY IN
6 min EMOTM
5 reps - S2OH "tng"
Start at 95# and work up
SKILL
Reset your feet before bringing bar back down to shoulders
WOD
EMOTM 16 minutes
min 1: 8 S2OH 95/65
min 2: run 100m
CR10 Comp Team Scales:
135/95# BB
CASH OUT
3 sets, alternating
3 sets, alternating
8 BB row, heavy but comfy
8 ring dips
OH triceps with band
RESULTS
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