WOD – Thu, Aug 3
Thursday August 3rd at 7:15pm ( NO 7:15pm WOD) Letrono CF will be hosting a nutrition hour.
Not seeing the results you want by working out, how is your nutrition?
Not seeing the results you want by working out, how is your nutrition?
Bring a friend! Everyone is welcome.
What is nutrition ?
Why is nutrition important?
What does CrossFit think of nutrition?
Where do I start?
Warm-up
SPECIFIC WARMUP
KB SWING REVIEW
10 KB low swings
10 KB swings to eye level
8 KB swings overhead
8 KB swings fast
PULL-UP REVIEW
5-10 kip swings
3 kip swings + 3 kips
2 kip swings + 1 pull-up + 2 kip swings, twice
3-5 kipping pull-ups
1 set:
200-m run
12 KB swings
6 unbroken pull-ups
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
INTERMEDIATE
3 rounds for time:
400-m run
21 KB swings (26/35 lb)
12 pull-ups
BEGINNER
3 rounds for time:
200-m run
21 KB Swings (18/26 lb)
12 jumping pull-ups
INTENDED STIMULUS
- Classic CrossFit benchmark workout.
- Less than 12:00.
- Runs completed in 2:00 or less.
- Unbroken KB swings across the entire workout.
- Pull-ups done in :45 or less every round.
FINISHER (Checkmark)
Accumulate:
25 single-leg KB deadlifts/leg
– Use KB from workout.
Cool Down
3-4:00 Flush on bike, rower
into.
2 sets:
:30 calf foam roll/leg
:30 standing hamstring stretch/leg
2 minutes
Running Rowing-Biking-Ski-erg
Then
Over All Dynamic Body Activation
1 set:
10 Samson lunge steps
20 shoulder taps
10 push-ups
20 jumping jacks
5 kip swings
100-m run
1 set:
10 air squats
20 shoulder taps
10 scap pull-ups
20 jumping jacks
5 kip swings
100-m run
1 set:
10 jumping air squats
20 shoulder taps
10 ring rows or 5 strict pull-ups
20 jumping jacks
5 kip pull ups
200-m run