Monday, July 29 Gym will be open at 5:30 pm

  • Rich Froning:  three-peat as CrossFit Games Champion!
  • I am roofing today, but I will be at the gym by 5:30 pm to open up for early-birds
  • remember that as new people show up, we need to be cognizant of the necessity of a proper warm-up and explanation of the WOD session

WARM-UP (same as last week):

http://vimeo.com/61238640

  • Jump Shrug x5
  • High Pull x5
  • Muscle Snatch x5
  • Drop Snatch To Power Position x5
  • Overhead Squat x5
  • Sotts Press x5
  • Duck Walk: 5 steps forward and backward
  • Tall Snatch x5

STRENGTH:

  • 2 rounds of the Bear Complex (use a weight that you can perform 7 consecutive reps of the complex without putting bar down)
  • Bear Complex consists of the following:
  •  Power Clean
     Front Squat
     Push-Press
     Back Squat
     Rack Jerk (Behind the neck push press)

Met-Con WOD:  This workout can be split in half and done with a partner, but it is designed to be done solo

  • 50 Wallball 
  • 50 Double Unders
  • 40 Box Jumps 
  • 40 Toes 2 Bar (or knees up)
  • 30 Pull-Ups
  • 30 Squats (95/55) weight may be scaled lower
  • 20 Cleans (95/55) or scaled
  • 20 Jerks (95/55) or scaled
  • 10 Snatches (95/55) or scaled
  • 10 Dips

Finisher:

  • Prowler Push in the parking lot
Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s