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:
3rftGeneral movement warm up (pass through, air squats, good mornings, etc)
then:
10 Front rack Reverse lunges 45/35
30 DU
Front Squat - every 45 seconds for 9 minutes
WOD
For Time:
Run 1 long lap + 1 short lap
30 thrusters 75/45
Run 1 long lap
30 cleans 75/45
run 200m
30 burpees
MOBILITY
Everything
BUY IN
Front Squat - every 45 seconds for 9 minutes
3 reps - building
SKILL
Keep moving. Small sets and short breaks
WOD
For Time:
30 thrusters 75/45
Run 1 long lap
30 cleans 75/45
run 200m
30 burpees
CR10 Comp Team Scales:
95/65 barbell
95/65 barbell
CASH OUT
N/A
N/A
Everything
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