Warm-up Drills
I. Row 2:00
II. Dynamic Series
-Run/Jog
-High Knees
-Butt Kicks
-Shuffle
-Karaoke
-Run/Jog
…Then…
-Tall Duck Walk
-Duck Walk
-High Bear Crawl
-Low Bear Crawl
-Scorpions
III. Mobility
Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat
Front Squat 4-4-4-4 (75%)
Notes: Athletes should base their percentage for today’s workload off of their functional 1RM established on 12.05.2018.
Post loads to comments.
“Isabel or Grace”
Isabel
30 x Snatches for time
OR
Grace
30 x Clean and Jerks for time
Men: 135 lb.
Women: 95 lb.
Notes: Isabel and Grace are two of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.
Post your choice of girl and time and load to comments.
Did a version of Monday’s WOD
“A Path Less Travelled”
5 Rounds for time of
Row 250m
7 x Push Jerk (135/95lbs)
15 x Push-ups
Modified
1:45 on Treadmill for Row/30# DBs
16:45
Front Squat: 225#.
Grace: 3:37 Rx.
Did a version of Monday’s WOD
“A Path Less Travelled”
5 Rounds for time of
Row 250m
7 x Push Jerk (135/95lbs)
15 x Push-ups
Modified: Treadmill for 1:45 each round/30# DBs
16:47
Front Squat: 105#
Modified Grace: 7:42 (6 rounds of 5 RX Power Cleans & 5 20# DB Push Jerks)