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 of assault bikeGeneral movement warm up (pass through, air squats, good mornings, etc)
then:
then
4 rds of:
5 pull ups
10 push ups
15 air squats
BUY IN
Front squat
Emotm x 8
2 reps, start at 65% and build
SKILL
Pace. Find it and stay there
WOD
24 min EMOTM
Min 1: 10 wallballs
Min 2: 10 box jumps 24/20
Min 3: 10 Thrusters 75/45
Min 4: 30 DU
CR10 Comp Team Scales:
15 reps of wallballs,box jumps, Thrusters @ 95
50 dubs
CASH OUT
Recover/Snow prep
Quad smash
RESULTS
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