11-5-2019

michael@crossf…
Monday, November 4, 2019 - 20:05
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Athlete in Front Rack

If your interested in the Zip Up that Coach Paul has been sporting they are on Pre-order.  $45+tax

Comes in sizes S-XXL ask a coach to put you down on the list.  We will charge your card on file and order it.  Should be in by end of Next Week.  Pre-order ends Friday

 

CrossFit

We have two parts to today's Workout.  First we will hit some strength work for the back squat.  Then we will push the strength and conditioning with some front squats and toes to bar in a nice short little WOD.

Getting more comfortable under heavier loads in the Back Squat today! We aren’t going for a 10RM here- we are looking for solid movement with control in every rep with the :01 pause at the top.

Goal for the Workout is to go unbroken on the Front Squats, and move quickly through the T2B!

For our Fitness folks we are going to work on hanging knee raises for the toes to bar.  This will get us hanging from the bar and tax our grip a little.  

Strength - All Levels

15 minutes to work up to moderately heavy 10 Rep Back Squat

Fitness

3 Rounds for time:

15 Front Squats 65/45#

20 Hanging Knee Raises

Rx

3 Rounds for time:

15 Front Squats 95/65#

20 Toes to Bar

Rx+

3 Rounds for time:

15 Front Squats 135/95#

20 Toes to Bar

Masters 55+

3 Rounds for time:

15 Front Squats 65/45#

20 Toes to Bar

 

Boot Camp

3 Rounds of 3:00 STATIONS

No Rest Between Stations 1:00 Rest between Rounds

STATION 1 20/15 Cals on Rower then... Max Burpees

STATION 2 20/15 Cals on Rower then... Max Double/Single Unders

STATION 3 20/15 Cals on Rower then... Max Ball Slams