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:
5 min amrapGeneral movement warm up (pass through, air squats, good mornings, etc)
then:
15 KBS 53/35
10 HRPU
6 min EMOTM
WOD
For Time:
CR10 Comp Team Scales:
KBs 70/53
MOBILITY
roll lats
RESULTS
BUY IN
6 min EMOTM
5 reps - hang clean "tng"
Start at 95# and work up
SKILL
don't hesitate, as soon as bar hits your legs - throw it back up
WOD
For Time:
100 cal row
rest 1 min
80 KBS 53/35
rest 1 min
40 pull ups
CR10 Comp Team Scales:
KBs 70/53
C2b
CASH OUT
HS Hold
HS Hold
30-45 seconds x 3 sets
rest as needed
roll lats
RESULTS
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