HEAT TIMES FOR 14.2... Be ready to possibly GO EARLIER since the time frame for heats could range from 3 mins up to possibly 12 or 15 mins... So arrive AT LEAST 20-25 mins before your scheduled heat time just to make sure you're ready to go in case we get ahead of schedule... Here's what we have for times... 1- 11:00am 2- 11:12am (approximately) 3- 11:24am (approximately) 4- 11:36am (approximately) 5- 11:48am (approximately) 6- 12:00pm (**) 7- 12:12pm (**) 8- 12:24pm (**) 9- 12:36pm (**) 10- 12:48pm (**) 11- 1:00pm (**) 12- 1:12pm (**)(if needed) First post, first serve! We will run 3 women and 3 men per heat... Make sure to come in even earlier if you know you have significant shoulder and/or ankle mobility issues...
Mobility - hit your glutes and shoulders with a lacrosse ball / hit your hamstrings, quads, and arms with a floss band.
Overhead Squat Positioning
Ring Rows 3 sets of 10 (make the angle difficult)
"Jackie" on 10
1000m Row (Damper on 10)
50 Thrusters (44/33… bar only)
**12 Minute Cut-off**
For 20 Minutes:
You and a partner will alternate 60 seconds on, 60 seconds off
Switch between the Rower, and the Bike
Switch to using Arms Only on the Bike/ Hips & Arms Only on the Rower for half of your work.
Just like yesterday... OPEN ATHLETES who are doing the WOD on Friday night...
1.) Use today as a rest day...
2.) Come in and warm up and loosen up...
3.) Come in and do the class workout, but at a lower intensity...
We will split the class up this week again...
* Take at least 15-20 minutes to work up to the heaviest load you can pull with 90% PERFECT FORM for 1 rep...
If you have an old 1RM then following these percentages:
60% for 3-5 reps, 75% for 3 reps, 85% for 2-3 reps, 90-95% for 1-2 reps, 3-4 more sets attempting to break your old 1RM...
You will get 3 attempts to find your fastest 1/4 mile BIKE SPRINT...
(Rest 2-4 minutes between each attempt and GO FAST!)
CROSSFIT OPEN ATHLETES:
Box Jump Rebounding
(Start with a lower than normal box height or even a few stacked up plates, if needed and work proper floor rebounding and positioning... Slowly working up to the normal Rx'd box jump heights in most WODs, 20"/24")
Perform sets of 4-6 consecutive reps for 4-5 sets...
10 Shoulder 2 Overhead Reps For Time (3-4 sets)
* Use loads ranging from 65-95# for ladies and 95-135# for guys and work on fast/smooth shoulder to overhead reps with 2-3 minutes of rest between sets...
Spend some time flossing shoulders and calves along with knocking out a few sets of PERFECT ring rows to "reset" your shoulders...
If you plan on doing the Open WOD Thursday night after its released at 7pm then today you can do any of the following:
1.) Take today as a rest day
2.) Come in and go through the class warm up and bike/row recovery for 10-15 minutes along with mobility and stretching
3.) Come in and do the class workout, but at a 70% pace
Kipping Pull Ups & Snatch Style KB Swings
* Take 15-20 minutes and work any of the following:
1.) Getting the Kipping Motion down for the first time without a band and then with some band assistance...
2.) Perfecting your Kipping motion...
(Work consecutive reps, chest to bar and/or butterfly style)
3.) Between sets work with a KB and practice the snatch style swing WITHOUT arm pulling early... This should be just like a barbell snatch... Drive hips first, then add your arms...
Keep all sets low volume, but get a lot of practice in as long as you won't mess up your hands...
10 Burpees w/ a Lateral Line Jump (Just use the seams between mats on the floor for jumping ove
10 Wall Ball Shots (14#/20#)
* 4 minute AMRAP *
The goal is to push hard and get as close to 4 rounds or more as you can...
It's also your option to SCALE UP the wall ball weights to 20# (8 Reps) OR 25# (6 Reps) for ladies OR 30# (8 Reps) OR 35# (6 Reps) for guys...
Push this little sprint hard!
POST ANY MILESTONES ON PULL UPS & TOTAL ROUNDS PLUS REPS FOR THE WORKOUT TO COMMENTS
(Light weights while working catch speed & "catching the bounce" out of the bottom
2 Power Cleans + 2 Thrusters (4 total sets w/ 3-4 minutes rest between sets)
* Work up to a challenging, but NOT MAXIMAL weight on this one if you're doing the Open... If you aren't then go as heavy as you can...
Use your best Push Press weight as a guide for this one... Probably ending around 90% of it on just the FINAL SET...
5 Thrusters (Heavy & unbroken is the goal on the FINAL SET)
6-12 FAST/UNBROKEN Toes 2 Bar (CAREFUL WITH YOUR HANDS!)
3-5 UNBROKEN Muscle Ups (Kipping OR Band Assisted)
* 4 Rounds w/ 60-90 seconds rest between each round *
Round 1 - Use 63#/95#, Round 2 - 83#/115#, Round 3 - 103#/135#, Round 4 - 133#/165#
(Work off of your best PUSH PRESS/THRUSTER max & go 50%, 60%, 70% & 80% on the last set... Scale UP if you think you can...)
100 Standing Band Rows OR Band Pull Aparts... Big sets!