THERE WILL BE NO 9 AM WEIGHTLIFTING, WHY?
If you haven’t completed your CF Total, that is what you will perform starting at 8 AM. It usually takes over an hour to complete a Total, so the bars and plates will be taken. If you have completed a CF Total and you come for the 8 AM WOD, enjoy the below Cardio, Gymnastic, Weightlifting WOD.
Complete for time:
Run 800 meters
30 Wall Balls
30 Box Jumps
30 Burpees
Run 800 meters
AMRAP in 20 mins
100′ Walking lunge
100 Push ups
100 Abmat sit ups
If you haven’t already done so…
CrossFit Total
Back Squat, 1 RM
Shoulder Press, 1 RM
Deadlift, 1 RM
CONGRATULATIONS, TODAY IS YOUR LAST DAY OF THE WHOLE 30 CHALLENGE!!!!!!
~BOX NEWS~
Well, I hope everyone is safe and sound as Isaac passes through.
The box will resume operating hours Thursday afternoon (NO morning classes). I will go there in the morning to assess if lights are on and everything is okay. If no electricity, I will postpone morning classes until the lights are on.
What I need from you…CrossFit Total
I have a CF Total programmed for tomorrow and Saturday. I will post CF Total for tomorrow, a non-strength WOD for Friday, and the same for Saturday. Over the next three days, I need you to complete a CF Total. The following six week cycle is a percentage based program focusing on Squat and Deadlift. The six weeks following that will be strength and power focused (oly-lifts). There will be plenty of press work, METCON and endurance workouts in there. I calculated that we are 26-28 weeks out from the “Season”. The following 12 weeks will allow us to build strength and power, then taper towards a peaking cycle in the late winter. I know that is a lot of info for you to digest, and I havent covered a fraction of it–typing with one arm is getting old!!!
Anyhoo, get your numbers so that I have LESS deer-in-the-headlight looks when I ask what your squat or deadlift max is…
What I may do is post the following six weeks…but I hate when folks cherry pick WODs. more to follow
CrossFit Total
For Load:
Back Squat, 1 RM
Shoulder Press, 1 RM
Deadlift, 1 RM
Must be completed within one hour.
Complete for time:
25 alternating jumping lunges
~then~ (no rest)
100 Burpees
Every minute on the minute perform 10 Air Squats
10 min time limit
~then (no rest)
25 alternating jumping lunges
Score is the number of burpees completed. Post score to comments.
As many rounds as possible in 12 minutes of:
10 pushups
15 situps
20m walking lunge
REMINDER: BOX IS CLOSED TUESDAY AND WEDNESDAY. Stay safe, everyone.
8AM WOD
Team Event: AMRAP in 20 mins
Reps will be determined based on number of individuals per team
Row
Wall-balls
Box Jumps
Burpees
_______________________________________________________________
9AM WOD (weightlifting)
10 mins to establish a 1 rep max, Snatch
10 mins to establish a 1 rep max, C & J
Rest approx 3 mins between attempts
a) Reverse hyper, 3 X 10
b) GHD sit-ups, 3 X 10
Gymnastics Skill:
15 minutes handstand walk practice
-then-
As Many Rounds As Possible in 15 Minutes:
10 Shoulder touches
10 Snatch grip hi-pulls, 95/65 (w/hook grip)
10 1 & 1/4 overhead squat, 95/65
Rest Day – Pay attention to your body. If you are doing 5-6 WODs per week, REST. If not, come to the box and work on some mobility, foam roller, stretching to stay in the game.
Make-up Day – If you are a 3-4 WOD per week CFer, this is a great opportunity to hit a WOD you missed earlier in the week or from previous post. Also a great time to gain a Leader Board spot!
Goat Day – This is your opportunity to hit those weak gymnastic areas (muscle-up, handstand) or want to improve on a lifting technique. Again, use these weaknesses and create a short/intense WOD.
