Tuesday January 21st, 2014

CoreFit

3 WORKING sets of:
A1. Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
A2. Supinated-Grip Pull-Ups x 5-7 reps @ 21X1
Rest 60 seconds
A3. Plank from Elbows x 45-60 seconds
Rest 60 seconds

+
For time:
40 Wall Ball Shots
25/ 20 calories on Airdyne
20 Burpees
25/20 calories on Airdyne
40 Wall Ball Shots

*Chip away on the wall balls. Find a manageable number do them, take a quick few breaths and do some more. Strive to reach the 10 ft target for men and the 9 foot target for women, even if you must break the reps frequently. 

For Part A, warm up the movements and get to 3 working sets. If you need clarification on what a working set is ask the coach, that is what they are there for!

CrossFit:

A. emom - 12mins
odd - PS TnG x 3 start at 55-60% of 1rm build per set.  Share barbell with someone with similar 1RM.
even - ring push up x 10

B. emom - 12mins
odd - 5-7 push press TnG 115/75#
even - 6-9 T2B

C. emom - 12mins
odd - DL TnG x 5-7  155/105#
even - box jump 24/20" step down x 12 reps
+

4 minute AMRAP
8 clean and jerks 95/65#
35 DU


Notes : focus on controlling breathing on all the emom work. 

      Short, quick, focused warm-up and then get into the emom work as the rests will allow for recovery. 

    between sets rest only long enough to get barbell properly loaded. 

   Do not pace at all on 4 minute AMRAP. Have the mentality that you will grab and smash this workout and then rub it's face in the dirt. Don't stop to think, don't let go off the bar and don't stop the rope.