Today's schedule6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Tom
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
8p: Weightlifting- Anthony
Workout of the Day (WOD)A. “Family Feud”
Split class into 2 teams
20 Minute AMRAP
20m Mini Prowler Pull (135/90)
15 Slam Balls (20/15)
10/7 Cal Row
In a relay fashion, the teams form a single file line each. Athlete 1 starts with the prowler. As soon as that athlete finishes, he or she moves onto the slam balls. Athlete 2 can then start the prowler… and so forth.1 person per station at a time.
B. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side "Palm facing down"
Scapular Pushups 15x
T's (on a box) [5 reps + Overload] 4x "Thumbs up"
W's (on a box) [5 reps + Overload] 4x "Pinkies up"
Side Ext Rot. w/ 5# plate 15x/side
Post rounds completed by the team. Ex: 22 team of 4 Rx.
And coming tomorrow...A. Squat Clean: E2MOM for 12 minutes: 2 reps working up to a heavy double.
B. “Mexican Jumping Beans” [14 Minute Time Cap]
10 Squat Cleans, 100 Double-Unders**
8 Squat Cleans, 80 Double-Unders
6 Squat Cleans, 60 Double-Unders
4 Squat Cleans, 40 Double-Unders
2 Squat Cleans, 20 Double-Unders
(m = 65/95/135, w = 45/65/95)
**Scale DU to DU+singles (40-32-24-16-8), Speed Step 1:1, Singles 1:1.
Post load for clean double and time for the WOD. Ex: 235#, 11:16 L3