Double Dippin’

Apr 29th, 2019

Category: CrossFit

Double Dippin’

JD – Pull Up Ninja

May Bootcamp!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!

Ready to spring back into a steady fitness routine?!! We’ve got you covered with our May Boot Camp & Conditioning Classes. Just two hours out of your whole week can and will make a big difference in your health and wellness! This program is great for weight loss, extra conditioning training, or as a ramp-up for our general CrossFit program!

Monday classes will focus on conditioning and endurance, with a heavy focus on interval training. We will run, row, bike, ski erg, jump rope, etc. Wednesday classes will still focus on conditioning, but will incorporate dumbbells, kettlebells, bodyweight exercises and more. There will be no barbells or high-skill gymnastics.

For more information or to sign up, click HERE!


Warm-up
EMOM 6
Odd – 30 Double Unders
Even 1- 30 Weighted Hollow Rocks
Even 2- 20 Lateral Raises
Even 3- 10 Cuban Press
*Use light dumbbells or change plates for shoulder exercises

Mobility
Chest and Triceps
Lax Ball Rolling

Strength
EMOM10
1 Push-press 90-102%

WOD
3 Rounds
30 Double Unders
12 Push-ups

Rest 1 minute

Then
3 Rounds
30 Double Unders
9 Ring Dips

Rest 1 Minute

Then
3 Rounds
30 Double Unders
6 Handstand Push-ups

Level 2- 15 Double unders
Level 1- 60 singles, bench dips
-Sub 10 seated strict presses with the DBs for Handstand Push-ups

Extra Work
3 Rounds
1 Minute Handstand Hold*
1 Minute Wall-sit
1 Min Ring Support
1 Min L-sit Hang
1 Minute Rest

*Keep a running clock, try to maintain isometric holds for the entire time. Come down and go back up as necessary as the clock keeps running

Bootcamp/Conditioning (6:30AM in Southie Green & 4:45PM in Southie Orange)
EMOM5 0-5
12/10 Calorie Bike

Rest 2 Minutes

E2MOM 7-17 (7-9-11-13-15)
200m Run
25 Double Unders

Rest 3 Minutes

E3MOM (20-23-26-29)
20/15 Calorie Ski
15 Burpees