Monday 140428

Park City Mountain Meltdown

Park City Mountain Meltdown

“The only thing that stands between you and your dream is the will to try and the belief that it is actually possible.” – Joel Brown

Snow, wind, sunshine, you name it we hiked, ran, walked, shuffled, WOD’ed in it at the Park City Mountain Meltdown. Great event put on by Park City CrossFit and Chris Spealler! Next year this is a must to put on your list of local competitions. Fun, friendly scalable and awesome swag!

Memorial Day Murph is coming up next Month. You can register for a sweet t-shirt and your $ goes to a great cause. You don’t have to donate to do the WOD but you will appreciate the WOD more wearing your shirt and knowing that you gave a few bucks to a prestigious organization founded by the Murphy family.For more information or to register click here  http://themurphchallenge.com/ 

Dynamic Warm-Up-Mobility
Prepare for…

Skill: Rowing -Ring Push Ups
Rowing: 3x200m

Ring Push ups: 5×5 * Work progression

WOD: 10 Rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of push-ups
Rest 15 seconds
Score is lowest meters rowed & pushup completed per 30:

**Team Cool down Coaches choice Static or PNF Stretching 5-10mim

Competitors or athletes wanting to improve your Fitness level
Do  Skill like Row 4x200m Ring Push Ups 5×7 and WOD  then: 

Rest recover 7 min then:

“12Min  Every 2 minute  Back Squat” 3-3-3-3-3-3
*Start at 70% 1RM 75-80-85-90-90

Gymnastics
All for time:
2 RFT:
2 Strict Deficit HSPU
2 Muscle Up
Rest 1 minute
2 RFT:
4 Kipping Deficit HSPU
4 C2Bar Pull ups
rest 1 minute
2 RFT:
4 Strict HSPU
4 Muscle Ups
Rest 1 minute
2 RFT:
16 Kipping HSPU
8 C2Bar Pullups

 Row for 4 minutes at 65-75% – 7 Minutes of Mobility

CF Endurance:
5k run (Stay at a strong pace)

Then

ME Front Squats in 15 minutes 5×1

Then

8 Min AMRAP of :
5 HSPU
7 Pull Ups
15 Air squats

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