Dexter is on vacation tomorrow, the rest of the week, and let’s be honest for the remainder of the week because this guy has never worked a day in his life and he looks to keep it that way. The rest of us, however, will be working tomorrow and both locations will be open for all classes as scheduled.
Come in and get fit!
Program Athlete Camp: October 24th is the first ever Program Athlete Camp at CrossFit Lando in Woburn. It will be held from 11am-5pm and is strangle encouraged/nearly mandatory for ALL competitors or competitively minded individuals at both Lando – Woburn and CP. Individuals should be able to Rx MOST movements (MUs, HS walking are exceptions) and weights (at least 75%+ WODs done as Rx or Rx+, be able to clean over BW, snatch BW, back squat at least 1.5x BW).
Camp is $30 and MUST be paid in cash before the event. If you are a competitor or desire to be one and have close to the credentials above PLEASE plan on being there. It will be incredibly worth your while. Also, if you are doing the Southie Showdown we will be using those WODs for analysis sessions and practice.
MONDAY
Core Conditioning (Woburn Only)
Core : 5 Rounds, capped at 12 minutes
5 (each side) Single Leg RDL holding KB, heaviest able with control and balance
5 Getup holding KB at chest (single arm OH for advanced scaled)
Knee to Elbow in Straight Arm Plank, 5 each side with 5 second hold, alternate sides each rep
5 Barbell Roll-Outs with 2 second hold at most extended position
Conditioning : 15m AMRAP
Row 300m
Run 300m
30 Russian KB Swings, 53/35
15 Broad Jumps 6/4′
CrossFit
Strength : Overhead Squat
5-5-3-3-3-3-2-2-2
-Use all written sets as warmup and work. SPLIT JERK to get over head.
WOD : EMOM 21m
1: ME Thrusters 135/105
2: Run 200m
3: Rest
S: 75/55
L1: 95/65
Rx+: 185/135
The Program
1. Overhead Squat
a. 5-5-5, all clean grip from front rack
b. 3-3-3, “normal” grip, pause 2 seconds in bottom each rep
c. 2-2-1-1, heaviest abble
2. WOD @ 185/135
3. EMOM 20m
O: 75′ Stone carry (carry at lap/chest), heaviest able
E: 2 Stone Squat (each side), heaviest able, must start each side on floor
