+ + + / Round

May 25th, 2019

Category: CrossFit

+ + + / Round

Tom

MDW Schedule Update
Saturday 5/25: We will be running one box only and closing at 1pm. All Levels Classes will be held in Southie Green at 8,9,10,11am. Mobility & the Intro class will be held at 12pm. Oly class is cancelled and there is no Babysitting.
Sunday 5/26: All Levels classes at 9,10,11,12. No Endurance.
Monday 5/27: Memorial Day! All Levels classes at 9AM & 10AM only.

Summer Babysitting Update
Please note, there will be no babysitting on the following dates: 5/25, 6/1, 6,15, 6/22. We apologize for the inconvenience!

Warm-up
Outdoor Banded Partner Dynamic Warm Up!
-lateral high knees
– lunges
– reverse shuffle
-bear crawl
-band run
– lateral shuffle

2 – 200m Shuttle Sprints
300 to 400 to 200 to 400m
Start lying down, must stop facing the same direction each time.

Mobility
Quad Mash
Calf Mash

WOD
Every 5 Minutes for 25 Minutes
500m Row
10 Front Squats (135/95)
50 Double Unders

*First round should take around 3 minutes and 30 second

+20/10lbs Each Round. Subtract 1 Rep from the Front Squat Each round.
Example:
0:00 10 Reps @135
5:00 9 Reps @155
10:00 8 Reps @175
15:00 7 Reps @195
20:00 6 Reps @215

Level 3 135,95 +10/5 Reps
Level 2 – 115,75 (+10/5)
Level 1 -300m; (95,45)

*Athletes are welcome to use a rack but it will be considered a scaling option

Extra Work
Teams of 2
P1-100’ Sled Push (2/1 45# Plates
P2-AMRAP Handstand Push-Up
Switch
P1-100’ Sled Push (3/2)
P2-Strict HSPU
Switch
P1-100’ Sled Push (4/3)
P2- Deficit HSPU (3”/2”)
Swtich
*Score is Time and HSPU Reps