CF Endurance
2x2000
6 hill sprints
2000 run as flat mile from the old box then a block
loop 400. The mile is to be run steady paced at 15-20 sec slower than fastest
paced mile. The 400 should be run all out as hard as possible. Take a two minute
rest then repeat.
Hill sprints are after a two minute rest after the
second 2000. We will use the alley. Start easy and progressively get faster to
where the alley starts to pitch up and start to sprint from there until right
before the end of the alley. (Do not run out onto Market St. Walk to bottom and
repeat. If the 2000 takes longer than nine minutes, then cut back to three hill
sprints.
Crossfit
Skill/Strength
5 sets of:
L1- Muscle-Up progressions + 115% FS hold 10s and negative
L2- 3 UB MU's (Dip x2) + 125% FS hold 15s and negative
L3- 5 UB MU's (Dip x3) + 130% FS hold 15s and negative
WOD
For reps
3 min: Pullups
1 min rest
2 min: Burpee Broad Jumps (6ft/4ft)
1 min rest
3 min: Wallball (20/14)
1 min rest
2 min: T2B
*The Pullup record board will be filled in after today. Your first attempt on Pullups, Wallballs, and T2B should all be Max Effort Unbroken efforts. The Burpee broad jumps should be a continuous effort. Each rep after the first ME counts towards the total score.
Here's a video on how to tape your hands. I'd recommend doing this if your a serious kipper or butterfly
aficionado. Unfortunately, we do not supply tape at the box. Fortunately, there is a Dick's sporting goods on the Carlisle Pike that does. It also comes in handy for heavy Clean and/or Front Squat WOD's in place of wrist straps. Buy a couple rolls and keep them in your gym bag.
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