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 min on Assault BikeGeneral movement warm up (pass through, air squats, good mornings, etc)
then:
then:
5 rds
5 hang power cleans 45/35
5 front squat
5 strict press
WOD
CR10 Comp Team Scales:
8 C2B
MOBILITY
BUY IN
EMOTM 10 minutes(5 rds of each exercise)
Min 1 : 5 power cleans @ 65-75% 1rm
Min 2 : 10 box jump overs
SKILL
Keeping hook grip during fast cleans.
WOD
15 min AMRAP-
10 KBS 70/53
8 pull ups
10 s2oh 95/65
8 ring dips
CR10 Comp Team Scales:
8 C2B
6 S2OH 135/95
2/1 MU
CASH OUT
Barbell rollout
3 x 5 with 2 sec pause
Triceps smash
RESULTS
RESULTS
No comments:
Post a Comment