Tuesday 170314

ATTENTION: We will not be holding any classes on Saturday the 18th and Sunday the 19th due to us hosting the CrossFit Striking Seminar. Plan accordingly to you can get 17.4 done before Monday’s deadline.  

Playcare – For those of you who use the Playcare…..A few friendly reminders; Please don’t bring sick kids. Please no snacks in the Playcare area and lastly, if you need to change your child’s diaper, PLEASE take the dirty diaper to the outside garbage. Thank you for helping us keep all the kids healthy, odor free and the germs and bugs out!

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
Front Squat 5×3 (WORK UP TO AROUND  85%)

WOD:
5 Rounds:
Ski 400/300m
50ft Walking Lunge w/ 45/35lb PLATE OR DUMB BELLS

* Scale weight, rep scheme and movement accordingly to maintain intensity with good mechanics through decent.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, Extra Credit
Who is this for? Read the following out loud:
I will finish in the top 20 in my region, state or box, not the top 30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel about intensity vs. volume. Work your ass off on 1-4 and be done.

INTERVAL
EMOM for 20:00
1 Set of Strict Muscle Ups (1-4 reps)
Run 200m
Alternate Movements
Take a look at some tips from Drew and Cody on how to improve your Strict Muscle Ups HERE.
Conditioning
3 Rounds:
50 Squats
30 Push-Ups
200m Swim

Leave a Reply