1/22/2016

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.

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min on Assault Bike

Then

4 min amrap

10 wallballs

10 burpees

BUY IN

Every 90 seconds for 6 minutes (4 rds)

2 push press + 2 push jerk + 1 split jerk 

Use 65-75% 1rm push press

From the floor!

SKILL

Re-racking in the front rack 

WOD

With a partner:

15 min AMRAP

Accumulate as many hang cleans (95/65) as possible, this is your score. One partner works on cleans, other partner must hold barbell at the top of a deadlift (FULL extension! No resting on thighs)

Every time one drops the barbell or loses hold, BOTH partners perform:

3 pull ups

5 ring dips

7 sit ups 

CR10 Comp Team Scales:

Hang clean 135/95
Chest to bar

CASH OUT

3 x 10 superset

Skull Crushers

Bicep Curls

MOBILITY

Everything