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Wednesday
Active recovery All efforts are done at an easy aerobic/recovery pace. A. 5 min air dyne B. 4 min row C. 3 min run D. 30ft traveling jumping jacks (lot of foot touches and slow travel) 30 dubz X 2
Monday
Heavy athletics A. Bench press; 3, 2, 1, 3, 2, 1 B. Sumo deadlift; 3-3-3-3 C1. 3 sets GHD sit up x 12 C2. Russian KB-swing x 15 C3. DB strict press x 8
Saturday
Game Day at CrossFit Atlantic for the Ancient City Throwdown. Good luck to all competing, have fun, go hard when you can and smile when it hurts.
Friday
Pre-Game 2-3 rounds not for time walking pace 1 Snatch Complex (1 hang power snatch + 1 full snatch + 1 OHS) 2 HSPU 3 c2b pull up 4 toe to bar 5 box jump 6 burpee 20 dubz
Thursday
heavy athletics As soon as you start doing barbell work warm up quickly A. 7 min to find a heavy snatch single, not necessarily a 1RM Rest 2’ B. 7 min to find a heavy C&J single, not necessarily a … Continue reading
Wednesday
Active Recovery Day A. Aerobic Restoration 20-40 of aerobic activity performed at 60-70% effort – easy, restorative pace: B. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * … Continue reading
Tuesday
heavy athletics A. Push Press x 2 + Push Jerk x 1; 3-3-3-3 B. Front Squat; 70/5, 75/3, 80/2, 85/1 Conditioning Front Squat (155/105) C2B ladder 3-3-6-6-9-9… AMRAP in 2’ Rest 2’ AMRAP in 3’ Rest 2’ AMRAP in 4’
Monday
heavy athletics A. Snatch ladder EMOM x 8; add (10/5) pounds every minute, start at a weight that will have your 8th lift be your goal lift. rest 3’ B. C&J ladder EMOM x 8; add (10/5) pounds every minute, … Continue reading