WOD - Monday, 1.4.2016

NEW CLASS -- COMPETE

"Compete" is a class that starts Monday and will run every Monday, Tuesday, Thursday, Friday, and Saturday during the CrossFit Games season. The programming needs of an athlete who has a primary focus of competing are greater than those of an athlete with a primary goal of gaining general fitness (95% of us). This is your opportunity to experience that type of programming along side our most competitive athletes. This class will be led but not coached and you should be prepared to scale or modify for yourself. The workouts will not be posted online. You may take as many or as few compete classes as you would like, there are no test-in requirements and there is no consistency requirement.

Come workout with the hungriest athletes we have and see if competing is for you.

Monday, Tuesday, Thursday, Friday - 3:45pm
Saturday's - 11am

CROSSFIT KIDS AND TEENS
KIDS AND TEENS KICKS OFF THIS WEEK -- There are slots available if interested. Call Coach Molly 516-850-5628 for details. All other classes begin 1/10. Sign up by 1/7.  

CROSSFIT
WARMUP

2 Rounds

Side shuffle length of the gym and back 1 min
10 kossacks 10 squat + thoracic rotation

2 Rounds
10 beat swings
10 shoulder pass throughs
10 push press
10 OHS

STRENGTH

A) In 10 Minutes build to a heavy Front Squat Triple

B) EMOM for 8 minutes: 5 Front squats @ 80% of your heavy 3

WOD: EMOM 16 Min:
1) Row 15/12 Calories
2) 8 Chest to bar pull ups
3) AMRAP 8 Shoulder to overhead 115/75# 8 box jumps 24/20" 
4) Rest

Scale Chest to bar pull ups to banded chest to bar pull ups. Scale weight on shoulder to overhead so that they're unbroken every round.

FITNESS
WARMUP

2 rounds of: 30 sec AD sprint, 10x beat swings, 10x push ups, 10x situp, 10x hollow rocks, 1min bottom of the squat

A) Quality

3 RF Qual: 10-10 KB high pull, 5 wall walks (up and down), 20 Russian KB swings (70/53)

B) WOD

4RFT: 12 wallball(20/14), 10 burpees, 400m run