crossfit 2

WOD: Friday, 14 November 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

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Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)

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Weekly Special:

1 minute Plank Hold

20 standing KB circles around your hip (clockwise AND counterclockwise)

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Pillars

Seal Roll – Bridge – V-Up Complex (10 reps)

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Calisthenics

Pick one level of the Squat series and try to perform 2 intermediate sets with the prescribed reps. The correct tempo is absolutely essential: 2121

Rest between sets as long as necessary (in class 90-120 sec)

Heels are shoulder wide and don’t REST in the bottom position, hold it for 1 sec!

You can use your rest period to do a set of the Push Up series.

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Strength:

Deadlift 2 RM

(Beginners 3 x 5)

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Rx WOD:

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Ladders

1-10 Toes to Bar

10-1 Pull Ups

20 Double Unders after each round

.

Scale 1:

K2E

Ring Rows

DU Attempts

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Scale 2

Explosive Sit Ups

Slow High Singles

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Coaches Note:

WOD:

1 TTB, 10 PU, 20 DU, 2 TTB, 9 PU, 20 DU….

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

0900-1900 – Open Gym

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