09/25/17: Squats & Presses; Running, Tire Jumps and Burpees

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Saturday, October 7th at 9:00am:  3rd Annual CFR Battle of the Sexes!  Sign up at the gym for a super friendly guys-in-the-gym vs. ladies-in-the-gym competition!  Guys have taken the belt 2 years in a row, and word on the street is the ladies are ready for anything this year!

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WOD:

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Boot Camp:

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Warm Up:

3X:

12 Deadbug w/Arms (Raise and Lower Arms with DB)

6 Lunges with Twist

3 Strict Pull Ups

Low Body Push:

30 M DB Walking Lunges, 5X

Upper Body Push:

3X:

5 DB Strict Press Right Hand

20 M Waiters Walk Right Hand

5 DB Strict Press Left Hand

20 M Waiters Walk Left Hand

Conditioning:

3X:

Run 200 M

5 In-Out Tire Jumps

20 Burpees

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

3X:

12 Deadbug w/Arms (Raise and Lower Arms with DB)

6 Lunges with Twist

3 Strict Pull Ups

Low Body Push:

Back Squat:  3x5

Guys:  Add 5# to Last Session

Ladies:  Add 2.5# to Last Session

Upper Body Push:

Press: 3x5

Pick a medium weight, this will be the start of long linear progression. Every squat session you will add 2.5 pounds to this for optimally 12 weeks. Be conservative with weight choice.

Conditioning:

3X:

Run 200 M

5 In-Out Tire Jumps

20 Burpees

 

 

Post results to SugarWOD!

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Heavy Program:

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Speed Work:

A.) Intensity Sprints

4X:

60m- all out, rest as long as nessesary to complete in same time, needs to be within 92% of maximal speed to be effective

Warm Up:

3X:

12 Deadbug w/Arms (Raise and Lower Arms with DB)

6 Lunges with Twist

3 Strict Pull Ups

Low Body Push:

Back Squat:  3x5

Guys:  Add 5# to Last Session

Ladies:  Add 2.5# to Last Session

Upper Body Push:

Press:  3x5

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# to Last Sesison

 

Post results to SugarWOD!