WOD - Monday, 7.6.2015

Time to get yourself signed up for the team challenge.  7 weeks of awesome fitness and nutrition!   Make this the best summer ever!

Format for the Team Challenge:

$20 entry fee, we will be choosing a charity for the money. Progenex has committed to giving prizes to the winning team, our other vendors will too.

We will be breaking up athletes who decide to participate based on their goals. Each team will be assigned a group of coaches -

We will have 4 teams - Gymnastics Skill improvement, Weight Loss, Strength Gain, Injury Prevention

Our best coaches for each of the topics will be assigned to the team types including Coach Joe who is going to hop in and help with our team who wants to gain strength. The way the challenge will work during the week is simple, the coaches of the team will write accessory work for monday through friday for the athletes on their team to do before or after class. Each Saturday various coaches will be at the gym to help support the team athletes in class. This is not hyper competitive, it is an opportunity for you to work hard for 7 weeks at your biggest need with the coaches who are best suited to help you with them. We hope to see everyone involved!

CROSSFIT
WARMUP
Row 200m


Spiderman one length
Walking Samson Lunge one length
5 Squat Thoracic Rotations each side
10 Candlesticks
-scale down: use hands
-scale up: weighted with med ball
15 Russian KB Swings (53/35)

Self warm up: 2 sets, first with empty bar, then with 25% of back squat:

-3 Reverse Lunges each leg
-6 Goodmornings
-6 Back Squats with 3 sec pause at bottom

6 tuck jumps between sets.

Then build up to 70%.

Guided warm up:
-5 Squat internal/external rotation each side
-Duck walk 12 feet forward/12 feet backward.
-Same as above with no barbell, then one set with empty bar.Back Squat 5x5 @ 72.5%
 

Who is challenging Dan Bailey's time on "Grace" -- Remember hit this WOD hard and fast.  Scale appropriately! 

WOD
"Grace"
30 Clean and Jerks @ 135/95

-rest 5 minutes-

3 rounds for time:

30 Russian KB Swings (70/53)
10 Handstand Push Ups


Accessory:
-3x10 Eccentric Dorsi-Flexion each leg
-3x5 Single Leg Box Jumps (each). Scale down to plates if necessary.-
-Accumulate 6 minutes in the bottom of a squatTHIS WEEK'S SCHEDULE:

FITNESS (11AM, 7PM)

Warm Up:  

2 rounds of:
200m run

10 beat swings
10 inch worms
20 samson walking lunges

12 min EMOM

a) 10 dips
b) 15 KB swings (53/35)
c) 200 m sprint
d) rest

WOD 

2 rounds of:

50 DU
40 air squats
30 situps
20 burpees
10 pull ups