Tuesday 160301

Week 2 – Hats and Headbands! We ended with 146 athletes signed up for the OPEN. We will be putting the remaining people on teams. IF, you don’t see your name or hear from a team captain by Thursday, please speak up so we don’t unintentionally forget someone. 

RECOVERY TIPS - You will find a newsletter from Structura on how to recover from the 16.1 workout on your own. IF you have not yet picked up your Structura Voucher for signing up for the CF OPEN, get with a coach and they can get it for you. Mobility Recovery – Quads and Re-patterning Exercises Workout 16.1 (1)  If you would like to sign up for weekly emails from Structura, there is a sign up sheet on the stereo cabinet. 

Dynamic Warm-Up – Mobility
Prepare for..

Strength:
A.
Every 2 minutes, for 8 minutes (4 sets):
High Hang Snatch x 3 reps
immediately followed by…
Every 2 minutes, for 8 minutes (4 sets):
Hang Snatch x 2 reps
immediately followed by…
Every 2 minutes, for 8 minutes (4 sets):
Snatch x 1 rep

WOD:
B.
Complete as many rounds and reps as possible in 8 minutes of:
12 Toes to Bar / Progression
9 Deadlifts 225/155, 185/115, 145/75
6 Box Jump-Overs 24″/20″, 20/16, 16/12

*Scale weight of movement as needed for progression and smooth speed through B.  Ask your coach for help.
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COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
C.
Split Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed
D.
Four sets of:
Peek-A-Boo Ring Swings x 5 reps
Rest as needed
Three sets of:
Box Jump-Ups (low catch) + 7 Ring Dips
Rest as needed
One set of:
Jump to Bar from Squat (straight arms) starting on box x 30 unbroken reps

 

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