12-10-2019

michael@crossf…
Monday, December 9, 2019 - 23:14
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Paul giving the WOD Brief

Bayport CrossFit vs CrossFit Stony Brook - Nutrition Challenge

Start the new year right with our Nutrition Challenge.  This year for 2020 we are adding a little fun to it by competing against My Friend Mikes CrossFit gym, Bayport CrossFit.  Keep an eye out for more info and registration.  

CrossFit

This is the final week of the Wendler 5-3-1 for the Push Press.  This week we start with a set of 5, then a heavier set for 3, and a final and heavier set for 1+.  You goal should be 2-3 reps on that set.  Remember that I want them to be really high quality Push Presses,  stop before you fail, break your form or end up push jerking.  Then we have a Broken Amrap, 4 minutes, rest a minute then 4 more minutes. You pick up where you left off so you just have one score of rounds + reps.  4 minutes of work is a short time so try to move quickly and constantly, trying not to rest too much during that 4 minutes.  The second set of 4 minutes is going to be tough but try to find that second gear and just keep pushing.  Control your pace and you can do it.

Strength

Push Press 5-3-1
Set 1 - 70-75% x 5
Set 2 - 80-85% x 3
Set 3 - 90-95% x 1+

Fitness

DOUBLE BROKEN AMRAP
AMRAP x 4 MINUTES -Rest 1:00- 4 MINUTES (continue where you left off)
2 DB Devil's Press
6 DB Push Press
8 DB Alt. Suitcase Lunges

Rx

DOUBLE BROKEN AMRAP
AMRAP x 4 MINUTES -Rest 1:00- 4 MINUTES (continue where you left off)
2 DB Devil's Press 30/20#
6 DB Push Press
8 DB Alt. Suitcase Lunges

Rx+

DOUBLE BROKEN AMRAP
AMRAP x 4 MINUTES -Rest 1:00- 4 MINUTES (continue where you left off)
2 DB Devil's Press 40/30#
6 DB Push Press
8 DB Alt. Suitcase Lunges

Masters

DOUBLE BROKEN AMRAP
AMRAP x 4 MINUTES -Rest 1:00- 4 MINUTES (continue where you left off)
2 DB Devil's Press 20/15#
6 DB Push Press
8 DB Alt. Suitcase Lunges

Boot Camp

4 ROUNDS
3:00 STATIONS
No Rest b/t Stations
1:00 Rest b/t Rounds
 

STATION 1
2:00 KB Swing
1:00 Cal Bike
 

STATION 2
2:00 Push-ups
1:00 Double Unders
 

STATION 3
2:00 Burpee Box Jump
1:00 Plank