Team W.O.D. Friday 9/21/18

20
Sep

Team W.O.D. Friday 9/21/18

Don’t forget about our FitKids program! Unlike any other children’s program in the area!  Open enrollment year round!  Click here to see how affordable and convenient it is for your kid(s) to do what mom and dad are doing and to stay active on a regular basis!  CLICK HERE!

Skills class this Saturday you will be covering Handstand Pushups!

Reminder that EACH SATURDAY SKILLS CLASS WILL FOCUS ON A PARTICULAR SKILL (ADVERTISED THROUGHOUT THE WEEK) AND WILL INVOLVE:

Movement breakdown • Progressions • Advanced variations of movements • The chance to practice the movement and get a greater level of instruction

After completion of class, you will leave with a handful of drills that you can perform on your own time to increase your skill capacity and work towards advancing to the next level of that skill. Examples of skills worked on during class might include: rope climbs, handstand pushups, pull-ups, overhead squats, etc.

The Skills Class will be offered on Saturdays at 10 – 10:30AM, following our 9am group workout and during our open gym time!  Childcare available!

Team Conditioning WOD

On a running 35 minute clock complete…

0:00 – 12:00

Teams of 2 – Alternating full rounds, complete as many rounds + reps as possible in 12 minutes of…

4 Bar Muscle Ups

8 Alt. Pistol Squats (one-legged) R/L=2

*Scaling – For bar muscle ups – 2:1 Chest to bar pullups, pullups, banded pullups or jumping pullups 

*Scaling – Pistol Squats – either go 1:1 with a scaled variation of the pistol or go 2:1 with bear hug med/slam ball squats 30/20

*If single person team due to odd number of people in class, you may either do the workout solo and complete a round and rest the same amount of time if took you to complete it, and complete the full 12 minutes this way.  Otherwise you can jump on another team and shadow one person.  When they work, you work, when they rest, you rest.

then within the time frame of 15:00 – 35:00 your team must complete…

200m Sled Relay for time (max effort push)  RX 270/180 added onto the sled

Athlete 1 pushes sled down 50m, athlete 2 pushes it back 50m, then turns it around and pushes back for a total of a 100m push, then athlete 1 finishes up with a 50m push back to the start

Athletes- sled must start behind starting line and must push through the finish line completely for your time

Coaches- please have your personal timer ready and time these teams to finish and yell out their total times, as well as releasing teams in heats of 2-3 teams at a time on the same clock, to fit everyone in

Coaches – please have available weights outside available on each side, to tradeout quickly as needed

*The 20 minute frame is to allow time for the entire class to get their turn.  You may very well be one of the first teams to go, and be done with 15 minutes left on the clock.  Just rest and cheer other teams on!

*If male and female team, and you need to increase or decrease the weights at any time, you may deduct 10 seconds each time you change out the weights from your total time

*There will be 3 sleds available.  Please have one mens RX, one female RX and one scaled sled set up for good measure.  Each can be changed out for weight at anytime as needed based around the classes abilities.

Post your team, how many rounds + reps achieved and time of sled push!

Competitors’ Class is offered Wednesday and Friday mornings at 7am and is for anyone with a strong foundation in Crossfit, most likely a year or longer, and regardless if they can complete all movements and weight at RX, this class is more about getting people to the next level or to even a place of being able to compete if they would like.

Fri 9/21 Comp Class

1. Oly lifting – 15- 20 min
Work up quickly to a heavy split Jerk
*If it is feeling awkward at any point, stop and stay at that weight or decrease weight and do it perfectly

2. Snatch Accessory – 30 min

5 sets of 3 snatch pull to shrug
5 sets of 2 Snatch (maintenance – work up to about 70 – 75% of your 1 rep)

3. TEAM CONDITIONING WOD
On a running 35 minute clock complete…

0:00 – 12:00

Teams of 2 – Alternating full rounds, complete as many rounds + reps as possible in 12 minutes of…

4 Bar Muscle Ups
8 Alt. Pistol Squats (one-legged) R/L=2

*Scaling – we will talk at comp class

Next, within the time frame of 15:00 – 35:00 your team must complete…

200m Sled Relay for time (max effort push) RX 270/180 added onto the sled

Athlete 1 pushes sled down 50m, athlete 2 pushes it back 50m, then turns it around and pushes back for a total of a 100m push, then athlete 1 finishes up with a 50m push back to the start

4. Cool down

2 sets of…
25 ft handstand walk with 1 obstacle
25 Hollow rocks

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