Monday January 20, 2020
Happy Birthday COACH TRISH!
Work Out of the Day
3 Sets Not For Time:
12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridges
Back Sq Waves (Wk 1/2)
Set 1: 4 Reps @86%
Set 2: 3 Reps @92%
Set 3: 2 Reps @98%
3 Minutes Rest
Set 4: 4 Reps @92%
Set 5: 3 Reps @98%
Set 6: 2 Reps @104%
3 Minutes Rest
Set 7: 4 Reps @98%
Set 8: 3 Reps @104%
Set 9: 2 Reps @110%
*OFF OF 5RM
Power Clean and Jerk
Every 2 Minutes x 5 Sets:
3 Power Cleans
1 Split Jerk
Set 1: 65% of 1RM C&J
Set 2: 70% of 1RM C&J
Sets 3-5: Build to a Heavy Complex
50 Air Squats
10 PC&J (135/95/85)
THIS WEEK AT A GLANCE
Today we want you to move swiftly through each section. You should choose progressions that allow you to complete the number of movements listed without going to failure, but they should be challenging.
**SBP peeps: during the first round you are retesting your gymnastics from the Strength Program. In the first section you’ll test 1 set of ME SHSPU. Inthe second sectoin you’ll test one ME set of Chin Ups, and in the third section you’ll test 1 ME set of dips.
SPB – you are retesting you 1RM HPC here.
OPEN GYM TO WORK SKILLS AND DEFICIENCIES OR…
“Another NFT Time Trial”
OK to break up or fraction
100x MS Sn 75/55
100x Kipping Pull up
100x Cal Bike
SBP PEEPS: You should retest the DL 1RM and anything else you missed throughout the week today!
“CrossFit Bear Complex”
This will be a “different Bear”. In the past we’ve ALWAYS done a strict Bear Complex where you could not merge movements. While it makes the WOD harder, if you were able to merge movement you could most likely go a little heavier…but we’ll see! Today we’re doing “CF Bear Complex”. You can merge the following movements: PC+FS+PP may be a squat clean thruster. BS + PP may be a rear rack thruster.
5 rounds of 7 UB sets of the following complex:
- You must increase load by minimum 5# each round
- Failing at any set = scaling
- No “testing rounds> Once you pic kup the bar you are starting that round
- You must have a partner in this WOD – 2-3 to a bar mandatory (for counting)
- Score = load completed on 5th round
CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY
PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!