W.O.D. and Endurance Thursday 10/4/18

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Oct

W.O.D. and Endurance Thursday 10/4/18

3 Things to know!

  1. This Saturday is Bring A Friend FREE for the 9am class! If you have a friend or family that wants to come have some fun with a simple workout, that’s a great time!  You can show them around, the sweat and burning sensation during the workout is FREE 
  2. Saturday is also Pumpkin Daze on Main street! Over 20k people a year attend this event! CrossFit Republic will have 2 booths featuring our new nutrition program (details soon), Dynamic DNA, EatFitGo, and Supplement Superstores.  Come grab a cup of coffee or some food at a local food truck and walk the streets!
  3. Monday at 6:30pm starts a new Learn To Crossfit cycle. If you know anyone that has been wanting to give it a shot, every 3 weeks, we restart the cycle!

Strength/Skill Work – 15 minutes

*Coaches – there may be a shortage on weights.  Please have everyone refrain from using a large amount of 10’s on the daily or endurance workout and making larger jumps with larger plates as needed so there is enough smaller plates to go around!  Thank you!

*Share bars and weight and use metal plates as needed to fit plates onto the bar as needed

Work up to a heavy single on deadlift using this progression.

5 – 3 – 2 – 2 – 1 – 1 – 1

*Between each set, after grabbing weight for your next set, practice either handstand walks or handstand pushups, based on your abilities.  If you have a weakness in either of these, find it and conquer it!  Coaches will help you in scaling appropriately.

*Look at double DB or KB presses, doing inverted holds, HS pushups to stacked abmats or off a box, shoulder touches for HS walks, etc…

Conditioning WOD – 15 minutes

For time, 15 – 12 – 9 reps of…
Deadlifts 295/205
Deficit Handstand Pushups (RX-45s/abmat)

*Scale HSPUs with 2:1 inversion holds (30 sec, 24 Sec, 18 sec), or 1:1 with stacked abmats, off a box, or double DB push presses 50/35

Post greatest weight on deadlift achieved and note what Hand Stand skill you practiced between sets, and time of WOD!

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

CFR ENDURANCE WOD – 35 MIN 

*Coaches – there may be a shortage on weights.  Please have everyone refrain from using a large amount of 10’s on the daily or endurance workout and making larger jumps with larger plates as needed so there is enough smaller plates to go around!  Thank you!

Climb the ladder as high as possible in 35 minutes, noting what weight and round you ended on… 

*Men-add 20lbs each round to the deadlift as you go   Women-add 10lbs each rounds to the deadlift as you go

*Scale the deadlift as needed by adding less weight, if it gets too heavy for you based on your abilities

1 Deadlift 95/65*

10 Cal Bike

10 Cal Row

10 DB Shoulder to overhead 50/35

1 Deadlift 115/75

10 Cal Bike

10 Cal Row

10 DB Shoulder to overhead 50/35

… and so on climbing in weight on the deadlift until time expires!…  score is what round and weight you made it to!

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