CompetitorWOD

21-15-9 – CompetitorWOD

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Coach Davies

Warm-up
Grab a Barbell
15-10-5
Muscle Clean
Press from Split Position
Burpee Lateral Jumps
Windshield Wipers

Strength
EMOM20
1. Mins 1-6
2 Squat Cleans @ 85%
Minute 7 Rest

2. Mins 8-13
2 Split Jerks@85%
Minute 14 Rest

3. Minutes 15-20
1 Clean (Power or Squat) and Jerk @ 90-95%

WOD
21-15-9
Squat Clean Thruster (155,05)
Toes to Bar x2
Box Jumps Overs x2

Regional- (135,95)
Open- (115,75) t2bx1




Partner WOD – CompetitorWOD

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Alec

Warm-up
With Classes

Partner WOD
3 Rounds
60 Calorie Row
50 Burpees
40 Chest to Bar Pull-ups

Partition the reps between partners however you choose.

Post WOD Strength
Pause Squat
2-2-2-2-2

Between sets completed 10 weighted lunge steps with dbs or kbs for weight




Free Endurance class at 10am every Sunday – CFS

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Weekend Workouts

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Does Fran lung destroy you? Do you fatigue during chippers? Would you like better cardiovascular capacity /a bigger engine?

Coach Sebastian’s classes will focus on CrossFit endurance / V02 max training capacities as well as running / movement efficiency. Various modalities will be implemented such as running, rowing, body-weight movements, airdynes and more.

This Sundays programming includes
Running drills for warmup
Then
4 X 400m run intervals. 1:1.5 work to rest.
Followed by
4 minute rest
Then
4 rounds of
1 minute airdyne for max calories
1 minute dubs
Rest 1 minute

The programming is not linear but consistency will assist you in performing better in WODs. These workouts are designed to enhance your training, not crush your body before your next workout. drop in anytime. All are welcome to attend. This class does not count toward your normal class schedule.

Strength
Power Clean
2-2-2-2-2

WOD
12 Minute AMRAP
6 Deadlifts (225,155)
12 Push-ups
24 Double Unders

Level 2 -185,125
Level 1 -135,95

CA$HOUT
30/25 Calorie Bike
40 Sit-ups

Weekly Strength/Benchmark Schedule

At Home Workout
5 Rounds
10 Burpees
15 Air Squats
20 Sit Ups




Floater – CompetitorWOD

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Jen

Floater
50 Calorie Assault Bike
40 Burpee Pull Ups
30 Clean & Jerks (155,105)




The Loop Is Back – CompetitorWOD

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Summer??

Warm-up
With Classes

WOD
Run 3 Loops (1 Mile)
30 Power Cleans (135,95)
Run 2 Loops
40/30 Calorie Ski Erg
Run 1 loop
30 Toes to Bar




Open WOD 17.5 TBA – CompetitorWOD

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Matt

Open WOD 17.5 TBA




Rest Day…Whoo Whoo – CompetitorWOD

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Rest




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