Saturday, 28 November 2010
Announcements:
Times:
"Quarter Gone Bad" (This ONDEG teamwork version was inspired by CrossFit Football. Click here for the CrossFit Football version.)
AMRAP, 15 minutes. Rx'd weight is 75% of athlete's thruster 3RM.
- Workouts today: there will be both an 8am and a 5pm workout.
- Wanna go Christmas tree hunting tomorrow? Help find a tree for the gym, get one for yourself, do some sledding and eat some chili afterward! Sign up at the gym.
Times:
- 8am CONFIRMED
- 5pm CONFIRMED
- Metabolic conditioning
- Phosphagen
- Oxidative
- Mode
- External loads / Weightlifting
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Wrist stretch
- Perfect / Samson stretch
- Windmill stretch
- Scorpion stretch
- Pigeon stretch
- Achilles stretch
- Shoulder stretch
- Squat stretch
- Burgener warm-up
- Clean
- Push press
- Front squat
- Thruster
"Quarter Gone Bad" (This ONDEG teamwork version was inspired by CrossFit Football. Click here for the CrossFit Football version.)
AMRAP, 15 minutes. Rx'd weight is 75% of athlete's thruster 3RM.
- Start with all athletes in a huddle in the center of the room.
-
Sprint to individual barbell setup on teams' "Break!"
-
Clean x1
- Push press x3
- Front squat x3
- Thruster x3
- Lower bar to ground (repeat lifts if time available before whistle)
-
Jog to huddle when whistle is blown
- 20 seconds rest
- Repeat
- Each play (round) lasts as long as it takes each athlete to complete the lift sequence one time, rotating amongst the athletes.
- Whistle is blown when lift sequence is completed by the prescribed athlete for that play.
- If the lifts are completed before the play is over, then start the sequence of lifts again. (Does not apply to the prescribed athlete for that round.)
- If the lifts are not completed before the play is over, drop the bar and join the huddle.
- None
- None
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