Wednesday, 21 December 2011
Here's the holiday schedule:
- Wednesday: 6:00am / 8:30am / 6:00pm
- Thursday: 9:30am / 6:00pm
- Friday: 6:00am / 9:30am / 5:15pm
- Saturday: No training
Times:
6:00am - Coach: Paul
8:30am - Coach: Paul
6:00pm - Coach: Tracy
Prep:
Elevate your heart rate and body temperature!
- Row, ride, run or rope.
- Keep moving until the coach begins the session.
- DS/BM
- Wrists
- P/S/P/C
- Achilles/Leg swing
- Shoulders (PVC or bands)
- GM (stretch)
- Mtn. hopper
- Push-up
- Front squat
- KBS
- Seated twist
- SDHP
- KB clean (left)
- KB clean (right)
- Clean and Jerk
- Row 2000m for time
- Riding pull-ups, 10 min. (ride as fast as you can without using the arms)
This is ripped off from the folks over at Bridger CrossFit (who ripped it off from the CF Open Sectionals last year). Loads of fun. :)
AMRepsAP 5 minutes:
-
Clean (full squat required)
-
Jerk (overhead anyhow)
- 165#/110#
One rep for the clean, and rep for the overhead, but you must complete a overhead before moving on to your next clean. If you fail the overhead, you may power clean the bar to get it back to the rack position, and then overhead from there. You don’t get any points for a power clean.
Advice from Bridger:
"Scale this workout so that you are unlikely to fail a rep…but it is still heavy. You’re not quite sure if you can do all your reps without failing, but you’re hoping you can. If you can barely clean 165# (men) and 110# (women) then you should most likely scale. Another guide would be to go for between 60-75% of your 1RM. I know that’s a wide range, but pick a weight depending on how your form tends to hold up against the clock.
Stamina:- See above.
Comments