Taking a step back and spending more time to prepare…… Monday 10/29

Oct 28th, 2018

Category: CrossFit CDR

Taking a step back and spending more time to prepare…… Monday 10/29

We are going to take a step back for this first week of November and take everyone through a guided pre warm up to start each class. This is a warm up that should be done 10-15 minutes prior to class time to help you stay in optimal shape and to resist injury.

So there is going to be less work but more focus on preparation for the WOD! We are encouraging everyone to come 5 days in a row for the month of November. We will go back to having a regular class at 5am and 9am on Thursdays in order to be able to accomplish this.

Monday, Oct-29-2018
General Warm up Together w/PVC
Activate Warm up- Barbell Prep
WOD: “3 Quarters Body Weight”
Amrap 15
21-Power Clean
15-Push Press
9-Full Snatch

*Load is 3/4 Body weight

 

Tuesday, Oct-30-2018
General Warm up Together w/PVC
Running Warm-up: Prep
ankles, shins, hips, knees
WOD: “Forest Gump Training”
8x200m Repeats
**Adequate rest inbetween
Mobilize after, Hips, calves,
Hamstrings

 

Wednesday, Oct-31-2018
General Warm up Together w/PVC
Warm up movements for WOD
“Spooktacular”
Work is completed on even minutes
only. Rest on the ODD
50-Abs of Choice
50-Thrusters 95/65
50-Calories assault
50-Burpees
Mobilize quad on wall, add on wall

 

Thursday, Nov-1-2018
General Warm up Together w/PVC
Lunges, spiderman walk, toe touch
side lunge, reach and grab ankle,
crab crawl, high knees, butt kicker,
broad jumps, out and backs-5
E3Mx5 Rounds
Row 500m
25 Pushups
Mobilize pecs, lats, Hamstrings

 

Friday, Nov-2-2018
General Warm up Together w/PVC
 
“Synchro”
Run 400m
40 Pullups
40′ Hs Walk or Shoulder tap
Run 400
30 Lunges Each legs. Front rack 1 kb
30 C2B
Run 400
20 TTB
20 HSPU strict
Run 400m
10-V-Ups
10-MU

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