IT’S SNATCHY McSNATCH DAY! FOCUS: (a) 5min Group Warm Up w/Coach (b) 10min EMOM 2 Snatch Deads + 1 HPS + 1 High Hang P.Snatch (from pockets) *high hang means no “dip” *use EMOM to work up to WOD weight or heavier WOD: 7RFT 7 Pull Ups 7 HPS (115/75) 7 Burpee Over Bar MOD WOD: 7 RFT 7 Ring Rows (low) 7 HPS 7 Burpee to Plate (15#)
It’s strength day tomorrow at the gym! Get ready for some moderate-heavy bench press and ‘sumo deadlift high pulls’. Note for tomorrow’s BUTTS-n-GUTS class…we have a special guest hanging out with you ladies at 4:15pm. Shirlee from Buddha will be guiding you thru your 40min class. Have fun girls!
FOCUS: 15-20mins Gymnastics Work! *use this time wisely. Figure out what progression you want to use and work for it. WOD: 3RFT 3 Rope Climbs 6 T2B 9 HSPU (strict) *if you’re an “RX” athlete you will be working the STRICT HSPU – no kipping. This may mean 1 or 2 mats – as long as you’re ‘working’ for it. *don’t cheat yourself!!! This is
FOCUS: 10 Air Squats w/5 sec pause at bottom 10 Pigeon Stretch w/5 sec pause at ea 10 Light Goblet Squat w/5sec pause at bottom 1:00 ea side Banded Samson Stretch 10 Light Goblet Later Lunges w/5sec pause at bottom 10 Controlled Air Squats 10min Midline Work 10min WOD demo & set up WOD: For Time 15-12-9-6-3 DB Front Rack Walking Lunges (55/35 ea side) Heel Taps DB Front Squats *for lunges, the
We are working heavy loads tomorrow with some fun dynamic stuff!! Constantly varied… FOCUS: (a) 6min hip/glute mobility (b) 15min to work to a heavy 2RM with: 10-8-6-4-2-2-2 reps WOD: 10min AMRAP 1,2,3,4,5 etc…. Deadlift (275/185) Over/Unders! *going over & under = 1 rep *if you knock PVC off completely, you have to redo the rep “What the heck is an over/under?”
Coach John being coached! We have one more fulfilled day at CrossFit Colosseum as we re-certify our CrossFit Level 2 trainers cert. Super motivating! We are looking forward to bringing some new FUN stuff back to you guys! In the meantime, Coach Brenda has a WICKED WOD planned for you guys tomorrow! FOCUS: 10min Workout prep and Warm up! WOD: 30 DU 30 KBS (24/16) 30 Shuttle Sprints 3
Today you will have your option of HERO WOD’s to choose from…. There will be a 30min time cap on BOTH workouts and you can decide if you would like to complete it as a ‘partner WOD’ or on your own. If you choose to do a partner WOD, remember, ONE partner works at a time and you can split it up however you like except for the run on WOD 2 – BOTH must run together. HER
Here are the WOD’s for the next few days for you guys! WEDNESDAY FOCUS: 20min Partner Warm Up & WOD Prep! WOD: For Time 50 Wall Ball (20/14) 200m KB Carry (24/16) 2min Side Plank Hold 200m KB Carry (24/16) 50 Wall Ball (20/14) *KB to be carried in front rack position ONLY (yes, only 1 KB) *plank is meant to be 1min per side. If you have to rest, you cannot include that as part of
FOCUS: 10min EMOM Even Min – 5 Deadlift @70% Odd Min – 8-10 Wall Balls (20/14) WOD: 3RFT 15 Burpees 400m Run 15 Pull Ups *2:00 Rest *score is total time, including rest! *Run sub = 500m Row or 40/28 Bike MOD WOD: 3RFT 15 Burpees 400m Run 15 Jumping Pull Ups or Ring Rows *2:00 Rest You guys know what this means with a rest in there….that 400m run should be 80% of your 400m sprint!
SATURDAY WOD: 4 Rounds With a 3min clock… 250m Row then AMRAP of, 8 Alt Hang DB Snatch (55/35) 8 Ring Rows (feet up) *1min Rest *score each round MOD WOD: 4 Rounds With a 3min clock… 250m Row then AMRAP of, 6 Alt Hang DB Snatch 6 Ring Rows *1min Rest ______________________________________________ FUNDAY SUNDAY PARTNER WOD: 3 RFT 2:00 OH BB Lunges (115/75) 400m MB Run Together 2: