Coaches- Tiffany, Bailey, Jeremy, Caleb
-$25 buy in includes team shirt
– 4 points to be earned weekly by athletes.
1 point for doing the WOD
1 point for attending Friday night
1 point for dressing in theme
1 point for logging in Wodify
Bonus points to be earned:
-5 points awarded to the team with the best top 5 scores weekly.
-5 points awarded to the best performing athlete not based on score. Selected by coaches
-5 points for each HQ sign up.
General Warm Up (5-15)
Medball Warm Up. Video is below. Aim for :30 at each station, you can also play around with other movements as well. Single leg chest/oh throws, kneeling twist throws, etc. You can use these movements, but also feel free to add in others as well if you’d like. 8 movements, :30 each going down and back = 8-9 min of warm up
Specific Warm Up (15-17)
50′ sections (25′ down and back)
High Skips (for height), High Skips (for distance), bunny hops. lateral bounds (25′ each direction)
-try to land on both feet instead of just 1. Longest lateral jump possible each time
(17-30)
- Max distance kneeling wallball chest toss (3 attempts)
Max distance broad jump (3-5 attempts off 2 feet)
:30 on/ :30 off/ x 2 Max lateral plate jumps (plate should be equal to 4 inches. Can stack plates if needed. Of course height can be scaled down and can even be taken down to lateral line jump overs.)
RXConditioning (33-52)
Tabata each of the following completely through 8 rounds before advancing. 1:00 rest between movements.
8 rounds of :20 work/ :10 rest
- Bike/ Row
- Seated Russian Medball twist (20/14lb.)
- Row/ Bike (whichever you did not hit first)
- Sit up (abmat) (GHD option for advanced athletes)
Intermediate: Same as RX but 14/10lb. MB
Baseline: Same as RX but with feet on the floor for Russian twist and lighter medball (10/6lb.)
(55-60)
2 sets:
1:00 Max Pushups
Rest 1:00 btwn sets
(0-5)
Today we go short and fast for some performance measures! When we consider developing power, strength and speed, some of these tests we are doing today are the hallmark that represent what we are chasing. How far can you jump? How far can you throw? How fast can you change direction, stay low and bounce repetitively? These are often overlooked aspects to not just fitness but quality of life through our years. We say it often, but CrossFit is a version of adult recess and physical education. We should never stop running fast and jumping high (relatively for our abilities)–it is the fastest route to decrepitude we could take. After that, the conditioning today is a simple “go fast and take chances”. The scoring should be a total number of reps accumulated as a sum of each movement! Calories on the bike and rower, reps for russian twists and reps for sit ups. Advanced athletes today can dare to take GHD sit ups for a ride on the Tabata train.