WOD - Tuesday, 12.22.2015

CROSSFIT KIDS

CrossFit Island Park is pleased to continue the CrossFit Kids program!  The eight week program begins on January 3, 2016 and continues on Sunday afternoons.  Sign-ups are at the front desk and can also be done by printing about the below form.

Form -- Click here to download!

PARTY!

Our holiday party is booked! Friday, January 8, 2016 at Speakeasy. $45 pp for top shelf open bar and appetizers from 7:30-11:30.

That price is inclusive of tax and gratuity.   Sign-up sheet is at the front desk!  Get your name on there for a night of fun that doesn't involve exercise. 

CROSSFIT
WARMUP

Perform 2 consecutive tabata interval for each:
Side shuffle
Air Squats (rest at the bottom)
Heidens
Push up shoulder taps
Feet together hopping Forwad and back
Leg swings (1 interval per leg)

2 x 5 squat tuck jumps

Strength: "The Drill" Power Clean + Below Knee Power Clean Into Front Squat + Full Clean. Immediately After You Complete Your Set Perform: Low Depth Broad Jump Or Standing Broad Jump (2-1-2-1-2-1)
Before Your Next Set On The Barbell: 5 -10 Kips On The Rings
5 Working Sets To Go As Heavy As Possible.

Perform Jumps Once You Have 60% Of 1RM Clean And Jerk Or Above On The Bar.

WOD

In 6 Minutes Climb The Ladder As High As Possible:
1 Power Clean @ 75% Body Weight 1 Muscle Up
2 Power Clean @ 75% Body Weight 2 Muscle Up
3 Power Clean @ 75% Body Weight 3 Muscle Up....
Rx + = 100% Body Weight Power Clean

Scale Down Weight. It Should Be Relatively Heavy. Unlike Monday You Shouldn't Be Able To String A Lot Of Reps Together For Long.

Scale Muscle Up To: 3 CTB (Banded) Pull Ups + 3 Push Ups 6/6, 9/9

*No Push Ups From The Knees. Use A Box Or Stack Weights To Do Push Ups Off Of. For Smaller Classes You Can Set Up Barbells In The Rig

FITNESS (11AM)
WARMUP


2 lengths walking lunges, 1 length bear crawl, 1 length crab walk, 1 length inch worm 10 boot straps 10 kossacks 10 beat swings 10 burpees

3 Rounds For QUALITY

12 OH Walking Lunges (45/25) 20 Sec L Hang Into 6 Strict Toes 2 Bar 3 Wall Walks Up And Down

WOD

21-15-9-3 Box Jumps Wt. Situps (25/10) KB Swings (53/35#)