4 To The Floor

Oct 20th, 2018

Category: CrossFit

4 To The Floor

Rope Climbs

Looking to avoid the Sat morning rush? Did you know we have super small classes in Southie Orange at 930 and 1030? Come on in!


We Need Judges!! November 10th & November 11th
We are getting closer to our goal, but still need your help! We need 11 more judges for Saturday and 23 for Sunday! Are you available to help??

If you can count and are familiar with CrossFit movements, you can judge! We’ll teach you all of the specifics before the event. All judges will receive a free t-shirt, free lunch from Connector Cafe, AND have a front row seat to all of the action all weekend long!

Any bit of time helps! We appreciate your help so much. Please share this with anyone who may be interested in helping!
CLICK HERE TO SIGN UP TO JUDGE!

Warm-up
Partner Up!
400m Sandbag Run w/ Partner – Switch as needed

Then:
P1- 1 Minute Bike
P2- Push Up w/ Sandbag Drag
Switch

P1- 1 Minute Burpees
P2- Sandbag Ground to Overhead
Switch

WOD
4 Rounds
400m Sandbag Run
15 Power Snatches (115,75)
15 Burpee Lateral Jumps
15 Toes to Bar
15/12 Calorie Bike
Rest 2 Minutes

Level 2- 300m sandbag run, (95,55), 10 reps of each 10/8 Calories
Level 1- 100m sandbag run (75,35), 3 Rounds 10 Reps 10/8 Calories

Coaches Note: We have a variety of movements today, so play to your strengths! If you’re a ninja, try pushing the burpees and toes to bar, then pace the bike. Barbell masters, hang on for the power snatches and pace the burpees, ect.

Extra Work
With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)
Start with 95/65 and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

DISCUSSION 1 Comments

  1. Brian Campbell 10/20/2018 at 2:30 pm

    33:20 Rx (5:26, 6:46, 7:41, 7:27)