WED 02.24.21

Coach Cameron completing deficit pike handstand push ups


Today's schedule

6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit- Jeannette
7:15p: All Levels CrossFit- Jeannette
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. AMRAP 12
Rx
10 Power Snatch (95/65)
10 Chest to Bar Pull Ups
10 Overhead Squat (95/65)
10 Bar Facing Burpees

Scaled
10 Power Snatch (65/45)
10 Jumping Pull Ups
10 Overhead Squat (65/45)
10 Bar Facing Burpees

Dumbbell Option
10 Alt DB Power Snatch (50/35)
10 Alt DB Hang Power Clean (50/35)
10 DB Overhead Squat (50/35)
10 DB Facing Burpees

Equipment Free
10 Broad Jumps (4/3ft)
10 Handstand Push Ups
20 Air Squats
10 Burpees

B. 5 Way Banded Shoulder Stretch

Post total rounds completed in the AMRAP. Ex: 6+26 Rx.


And coming tomorrow...

A. EMOM 18
Min 1: 6 Handstand Push Ups
Min 2: 5/5 Single Leg KB Deadlift
Min 3: 10 Toes to Bar

B. Interval Row/Shuttles
5 Rounds for max reps

0:50 max cal row
0:40 rest
0:50 max shuttle sprints 20 ft
0:40 rest

At Home
A. EMOM 18

Min 1: 6 Handstand Push Ups
Min 2: 5/5 Single Leg DB Deadlift
Min 3: 10 Weighted Sit Ups

B. Interval Jump Rope/Shuttles
5 Rounds for max reps

0:50 max speed step
0:40 rest
0:50 max shuttle sprints 20 ft
0:40 rest

Post total cals and total shuttle sprints from WOD. Ex: 98, 110 Rx.

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