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Thursday 10.25.2018

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Video Demonstration Link Courtesy of CrossFit.com found via clicking HERE or on the image above.

ANNOUNCEMENTS:
ON-RAMP 11.30.2018

– Our November On-ramp class begins Tuesday November 6th @ 6pm. Tell your friends!

Warm-up Drills
I. Row 1000m or 4:00 (whichever occurs first)
II. Coach’s Choice
III. Mobility

Impact/Focus: Floor Press 5-5-5-5-5
Warm-up as advised following the Floor Press movement introduction and instruction (see notes below) before completing the following workload.

Floor Press 5-5-5-5-5

Notes:
Protocol for warm-up sets and reps– increase weight evenly from empty bar/light loads to working loads. Once athlete(s) are adequately warmed-up and ready complete the five sets of five repetitions for the Floor Press.
Climb in weight as able, provided learning is facilitated as a priority and the work volume is capable of being executed well and with attention to detail regarding ‘points of performance’.
It is advisable to approach today’s training without any prior expectations, any loads lifted should not be determined utilizing Bench Press capabilities.

Post sets/weights to comments.

“El Nino Whispers”
5 Rounds for time of
Row 250m
10 x Burpees
10 x Toes-2-Bar

Notes: The Burpee today moves from the prone position on the deck (floor) through a push-up and into a jump with arms extended overhead. Both hands must touch the Rig/Pull-up Bar at the top of the repetition for it to be effectively completed. Scaled movements for Toes-2-Bar have three movement options at differing levels of difficulty/challenge.

Toes-2-Bar (rx) -> Knees-2-Elbows (challenging) -> Hanging Knee Raises or V-ups (intermediate), Supine Leg Raises (foundation).

Substituted movements will be applied at 15 repetitions per round in place of the 10 x Toes-2-Bar.

Samy Daghir

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