FULL SCHEDULE WEDNESDAY AND EVERY DAY THIS WEEK (CHECK WEBSITE TO BE IN ON THE NEW SCHEDULE TIMES)

BASICS SEMINAR THIS WEEK, ANNOUNCEMENT COMING!

FITNESS TIME AGAIN!!!

WEDNESDAY

BootCamp Spring

1. Back Squat
Spend 10 minutes finding a 7/8 of 10 intensity 1 rep max back squat

2. 100 Lunges Holding KB @ Chest
– EMOM perform 1 SDLHP, 1 Russian Swing, 1 Full Swing, 1 Burpee

CrossFit

Strength : Deadlift
Find a 1 Rep Max, full rep must be lowered to floor with control

– This standard WILL make for a lighter weight than your 1 rep max where you drop it at the top. We are doing this standard yes in part because at Canal Park we have drop rules, but it also is a completely different movement when this is required. Rather than worry about it, look forward to grabbing it by the horns and seeing how much weight you can smash when a movement is made more difficult. 

WOD : 12m AMRAP
5 Squat Snatch 115/75
10 Box Jumps 24/20, full stand and step down mandatory
5 Bar Muscle Ups

S : 75/55 Power Snatch, step ups, 10 Jumping Pull-Ups
L1 : 95/65, 10 CTB Pull-Ups

Rx+: 135/95, single Snatch reps do not count (must do at least 2 at a time)

The Program – This month is time to get yourselves back in gear. The new, revamped competitor program for CF Lando will be unveiled for August 1 and will include testing both to start and each month and will include performance requirements. We will no longer have years go by without Regionals teams and we will not be relying on our best athletes failing to allow us to get a team in. If you want to be at the best level we will be training for that level every day come August 1.

– Start identifying and attacking your weaknesses, if you need help then reach out to me NOW

– If your NUTRITION SUCKS then reach out to Sarah NOW and realize it will change your life as an athlete

1. Strength and WOD Rx+

2. 5 Rounds NFT
7 Hang Power Clean 225/145, work on cycling weight with perfect catch
5 Strict HSPU, any starting rep must be from 10′ away and walk into wall
3 Triple Unders

3. 100 GHD situps for time
– every 75s perform 5 Russian Swings 106/88

4. 3xME HS Hold (free standing), or practice for 5 minutes. Wear weight vest or ankle weights if this is too easy.