Friday 12/11/2015

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Don’t forget that we have class this Saturday at 8 & 9am!! We hope to see you guys there. Also, don’t forget that our annual holiday party is next weekend!
SWOD
For all divisions, 10min EMOM:
Fitness:
Deadlift (Even Minutes: x3)
Ring Rows (Odd Minutes: x10)
Rx:
Deadlift (Even Minutes: x1)
Pull-ups (Odd Minutes: x5)
Beyond Rx:
Deadlift (Even Minutes: x1)
Pull-ups (Odd Minutes: x10)
WOD
Fitness: 10min AMRAP
3 Deadlift
6 Hanging Knee Raises
Rx: 10min AMRAP
3 Deadlift (60% of SWOD)
9 Knees to Elbow
Beyond Rx: 10min AMRAP
3 Deadlift (70% of SWOD)
9 Knees to Elbow

Beyond Rxd and Rxd: The load for the SWOD should be close to your “today” 1RM. Use the warm up to determine what that is.

Then take 70/60% of that load to use for the WOD.

Remember, knees to elbows means just that, NOT knees to armpits, people easily mess it up.

Aim to get over 6 rounds for the WOD.

Fitness: The load for the SWOD should be something that you can comfortably lift for 3 reps over the 10min. But not so light that you aren’t getting a good stimulus from it.

Use the same load for the WOD.

Use hanging leg raises as the first option, or if you are not able to hang on a bar, you will do lying leg raises to a pole.

Make sure to create and set a standard for the leg raises, as in, if you can get your knees all the way up to your chest, then make sure you are striving for that during the whole workout!

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