CrossFit 717

-Tickets for the 717 summer outing will be for sale until this Wednesday!  


-Mike Hebe will be waking up early this Tuesday for the first 630am Crossfit Endurance class.  Please reserve your spot on Zenplanner.    


This is week one of the Squat program.  It's focused on both the back and front squats, which will be the posted strength on Monday and Thursdays.  If you miss a day, try and make it up ASAP. 


Strength
Backsquat
10x3 @ 75% of 1RM


WOD
AMRAP 12:
4 Push Presses (75% of bodyweight)
6 Backsquats (same weight as PP)
8 Toes to Bar

Crossfit Endurance

The next three weeks will be based towards Harrisburg mile (7/18) training.It would be cool to get a nice group out to the mile race, then back to the Box afterwards.

Tues 6:30am

Warm up:

Muscle activation

Partner fall drill

High skips

Partner band resistance bear crawl

2 times through:

1 mile then 2:00 rest. 400, 2:00 rest

Mile run at tempo/threshold pace, 400 is all out

A strength Component will be Post run.

Thursday

4 rounds

400 run

9 box jumps 30/20

30 sec pull-up hold at top

rest 3:00 minutes

2 rounds

400 run

6 box jumps 30/20

20 sec pull-up hold at top

rest 2 minutes

400 run

3 box jumps 30/20

10 sec

Any other day do a longer run 30-60 minutes based on fitness level. Keep pace at long run pace.