Camille holding an L-sit position on the pullup bar.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Seated Power Box Jumps: 5 sets of 3 reps. Worksets at the same height. Complete 1 set every 3 minutes.

B. 8 Rounds [16 Minute Time Cap]
10 Strict L-Pullups
20 Second Ring Support Position Hold

Post height of box jumps and time to finish the WOD. If time capped post rounds and reps completed. 1 second = 1 rep on support hold.
Ex: 42”, 15:10 Rx.

And coming tomorrow…

A. Back Squat: 3 sets of 5 reps. Worksets at the same weight. Rest 3 minutes between sets. Max reps on the 3rd set.

B. For Time [6 Minute Time Cap]
70 Double Unders
35 Wallballs**
70 Double Unders

Scale Double Unders to 35 DU+singles 1:2 (ie half the reps), Speed Step 1:1, Singles 1:1.

**Wallball Levels
L1 = (10# to 9ft/6# to 8ft)
L2 = (14# to 10ft/10# to 9ft)
L3 = (20# to 10ft/14# to 10ft)
L+ = 55 Wallball reps.

For the WOD pick a skill and level that you can go unbroken for the jump rope and Wallballs. For athletes between levels on the Wallball, consider doing the lower level at L+. Ex: L1+ men = 55 wallballl reps at 10# to 9ft.

Post load and reps for Back Squat and time for WOD. Ex: 305#, 7 reps, 4:49 L3+.

WED 09.27.17 Read More »