ring pull ups
Gymnastics Workout of the Day
First:
Max effort
A: 8 min to max weighted pull up
B: 4×4 @60% of above
C: 8 min to max weighted ring dip
D: 4×4 @60% of above
Keep a hollow body position during the weighted pull ups and no arching on the dips.
Then…
10 Minute AMRAP
1 rope climb
6 tuck jumps
6 single leg toes to bar
Workout of the Day
A) 3-4 sets, warming the bar up to workout weight:
5 Thrusters
5 Clean and jerks
5 Bent over rows
B) 3 Rounds for time
10 Thrusters
30-second L-hang hold
10 Clean and jerks
10 Barbell bent over row
Rx+ 135/95 (use if your CJ is over 250/165)
L3 - 115/75 lb.
L2 - 95/65 lb.
L1 - 75/55 lb.
C) Foam roll
- calves, hamstrings, quads, lats
Post your scores to the Whiteboard.
Happy Friday CrossFitters!
Today we will be working along with the WOD class to further build friendships and community. Lets use this opportunity to introduce ourselves and greet new people, not to mention get a kick butt workout it.
-Coach Ben
CF1 Class Schedule
Monday and Wednesdays - 12:15 pm, 4:00 pm, and 6:30 pm
Fridays - 12:15 pm, 4:00 pm, and 5:15 pm
Saturdays - 9:00 am
Strength/ Skill:
3-4 sets, warming the bar up to workout weight:
5 Thrusters
5 Clean and jerks
5 Bent over rows
WOD:
3 Rounds for time
10 Thrusters
30-second L-hang hold
10 Clean and jerks
10 Barbell bent over row
Rx+ 135/95 (use if your CJ is over 250/165)
L3 - 115/75 lb.
L2 - 95/65 lb.
L1 - 75/55 lb.
Workout of the Day
1. Clean - Work to a single at 85% of your 1RM Clean. Linear progression each week. Target a 5kg increase each week if your single is above 125kg. Target a 2.5kg increase each week if your single is below 125kg.
2. Power Clean - 1 set of 5. Then, max reps in 30s in your final set. Drop the weight from today’s Clean to 55% of today’s top weight. for the 1st set. Drop the weight an additional 5kg for your final set.
3. Push Press - 4 sets of 3 @ 60% of your 1RM Clean & Jerk. Level load across all sets. Linear progression each week. Target an increase of 5kg/wk if your working sets are above 100kg. Target an increase of 2.5kg/wk if your working sets are below 100kg.
4. Back Squat - Work to a 5RM. Then, 1 drop set of 5 reps. Drop set at 20kg down if your 5RM is above 150kg. Drop set at 15kg down if your 5RM is below 150kg. Linear progression each week. Target a 10kg increase each week if your 5RM is above 150kg. Target a 5kg increase each week if your 5RM is below 150kg.
5. Superset for 2 sets : Single-Arm Dumbbell Row x 10, max dips.
Post Scores to the Whiteboard
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