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| Travis, Deanne, and Laura on Toes to Bar. |
Skill/Strength
*After WOD
5x10
Ring Dips (Scale: Ring Pushups)
Ring Rows
WOD
EMOM for 10:
3 Power Snatches @ 70%
~Rest 2 Minutes~
EMOM for 10:
10 Ballslams
5 Deadlifts (using same weight from first EMOM)
*EMOM = Each Minute On the Minute
Crossfit Endurance
WOD's for the week.
Tues: Mixed pace miles. Easy/Fast 400's with w/ no rest.
Easy 400, fast 400 I pace, easy 400, fast 400 I
pace.
two minute walk as rest
Easy 400, fast 400 I pace, easy 400, fast 400 I
pace
easy run/walk five minutes
Active warm-up. Good info on what a warm-up can
entail.
Mobility: Quad, hamstring, glute activation
Skills: Ball of foot hop, pose form drill with
increasing pace over 100 meters, high skipping or twisting lunges.
Thursday: NO CFE WOD AT THE BOX
Do a Tempo paced run fo 20-30 minutes on your own.
Try to record splits per mile. Mile splits should NOT get slower. Pace should be
60 seconds per minute slower than fastest mile pace. You be able to hold this
pace for complete time.
Sunday: CFE WOD during open gym.
I (Hebe) will be at the Box for a 11:00 and a 1:00
session.
Multi-modal CFE WOD:
Warm-up:
Quad, hamstring, glute activation
Row 500 EASY
1 mile
run.
First 800 VERY EASY, second 800 is progressively
faster with final 200 at best mile pace/feel.
4x25 high skips
WOD:
500 row
400 run
10 box jumps 24/18
1 minute rest
4 rounds
Each round's time should be within 10% of the
FIRST round. Pace accordingly.
This WOD has the purpose of building sustained pace
and pushing aerobic capacity, and adding explosive response when
tired.
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