CrossFit WOD Friday Jan 12th, 2018

 In WOD

Announcements

Upcoming Events at CFR

Jan 6th Weightlifting Clinic with James Tatum
Jan 28th CrossFit Kettle-bell Speciality Course

Sign up today @ CROSSFITREIGNITED.COM under the UPCOMING EVENTS TAB!!

CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit


TGIF

WU: Reignited Warm Up (No Measure)

A. General Warm Up (Bike, Ski Erg, Row, Run)

B. Dynamic Joint (Movement Prep)

C. Energy System Warm Up (Aerobic/Anaerobic)

D. Specific Movement Warm Up

Skill Practice

Coaches skill prep

Muscle Up

&

Pull Up variations

Coaches Notes:

* Show and discuss the development for these movements

* Address the scaled movements we use in our Daily WOD’s and how they benefit with upper body development

* How to mix movements within workouts and when is the best time to do so

A: Metcon (3 Rounds for time)

A. For time

Rx+

1000m Row/Ski/Assault Run or 60/40 Cal Assault Bike

30 Thrusters (135/95#)

15/10 Muscle-Ups

When the running clock reaches 20:00…

Two rounds for time of:

500 Meter Row/Ski/Assault Run or 30/20Cal Assault Bike

20 Thrusters (115/75#)

20 Chest-to-Bar Pull-Ups

When the running clock reaches 32:00…

Three rounds for time of:

300 Meter Row/Ski/Assault Run or 20/15 Cal Assault Bike

15 Thrusters (95/65#)

15 Pull-Ups

Rx

1000m Row/Ski/Assault Run or 60/40 Cal Assault Bike

30 Thrusters (115/75#)

20/15 Ring Dips

When the running clock reaches 20:00…

Two rounds for time of:

500 Meter Row/Ski/Assault Run or 30/20Cal Assault Bike

20 Thrusters (95/65#)

20 Chin Over Bar Pull-Ups

When the running clock reaches 32:00…

Three rounds for time of:

300 Meter Row/Ski/Assault Run or 20/15 Cal Assault Bike

15 Thrusters (75/55#)

15 Lateral Burpees over Bar

L1

1000m Row/Ski/Assault Run or 60/40 Cal Assault Bike

30 Thrusters (95/65#)

25/20 HR Push Ups

When the running clock reaches 20:00…

Two rounds for time of:

500 Meter Row/Ski/Assault Run or 30/20Cal Assault Bike

20 Thrusters (75/55#)

20 Russian KBS (35-53/26-35#)

When the running clock reaches 32:00…

Three rounds for time of:

300 Meter Row/Ski/Assault Run or 20/15 Cal Assault Bike

15 Thrusters (65/45#)

15 Lateral Burpees over Bar

* Coaches cap athletes at 15:00 on set 1, 28:00 on set 2; and 43:00 on set 3

Post Workout Cool down & Mobility 20 min

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