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 minute on the Assault bikeGeneral movement warm up (pass through, air squats, good mornings, etc)
then:
then:
5 min amrap
15 KBS 53/35
10 Box Jump Overs 24/20
5 Burpees
BUY IN
Every 30 seconds for 5 minutes:
3 HIGH hang snatches 75/45
SKILL
Pull the elbows high, keep the bar close. EFFICIENCY!
WOD
In teams of 2 or 3:
3 rds
40 Deadlift 155/105
Row 500m
40 HSPU/Pike Push-Up
Row 500m
*if team of 3 , third athlete must be holding high plank (elbows straight)
CR10 Comp Team Scales:
Deadlift @ 185/135
Strict HSPU
3 rds
40 Deadlift 155/105
Row 500m
40 HSPU/Pike Push-Up
Row 500m
*if team of 3 , third athlete must be holding high plank (elbows straight)
CR10 Comp Team Scales:
Deadlift @ 185/135
Strict HSPU
CASH OUT
Finish the WOD...
MOBILITYHamstring smash on barbell
RESULTS
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