WOD - Friday, 1.22.2016

BIG NEWS!!!

We are pumped to announce that our first in-house crossfit open competition begins Feb 27th! (RX & Scaled Divisions). We have done the opens before but this year we take it to another level.

We encourage everyone to sign up on games.crossfit.com so that you can see how you stack up with the rest of the community and show the world how great CrossFit Island Park is.

Many sponsors including, Kill Cliff and Caffeine and Kilos have already provided weekly and overall prizes. There are prizes for multiple categories so you don't have to be the best athlete to win!

Over the next 5 Saturday mornings (Jan 23, 30, Feb 6, 13, 20), we will prepare for the 2016 Open. The workouts you will see during this prep period will be "open" style. We will discuss movement standards, efficiency, how to approach the workouts and how to scale them. This is the perfect time to ask your coaches for some tips to succeed during this Open season. 

There will be a sign up sheet for Open tees and tanks in early February. Make sure you get yours!

Saturday Jan 23

Ben B's "Open Test"

AMRAP 20:

50 Wall Balls, 20/14
50 DU
40 BJ, 24/20
40 TTB
30 Burpee
30 C2B
20 Clean, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups

Read this article, then sign-up for the open

CROSSFIT
WARMUP


Walking lunge 1 length of the gym Walking lunge + shoulder to instep 1 length of the gym Side shuffle length of the gym 2 lengths each direction Bear crawl 1 length of the gym

Barbell Cycling:

EMOM for 5 min: 7 Power Snatch

Rest 2 min

EMOM for 5 min: 5 Power Snatch

Rest 2 min

EMOM for 5 min: 3 Power Snatch

Starting from the ground TNG Weight should be challenging but manageable and increase every time the reps go down

WOD: In 12 minutes complete as many rounds as possible of: 50 KB Swings 53/35# 40 Wall Ball 20/14" 30 Box jumps 24/20" 20 pull ups 10 HSPU 

Scale up: CTB Pull ups and Strict HSPU Scale down: weights, Step ups/Box height, Banded pull ups, pike push ups

FITNESS (11AM)
WARMUP

1 length samson strech, 5 v-ups, 1 length samson stretch 250 m row, 10 boot strap, 10 kossacks, 10 arm circles in each direction

QUA

3 rounds (for quality) of: 10 wall ball (14/20), 8 strict pull up, 30 sec handstand hold

WOD

3 Rounds for time Row 300m, 10 jumping Lunges, 10 H-R push ups, 10 KB Swings (53/35)

 

Day late Wednesday results!