Sunday Runday Funday!!!
Weโre taking on the Malden 5 Miler/Half Marathon and we want you to run with us! This is a local race with a great block party immediately following your run! Teams of 25+ receive their own team tent with a supply of food and drinks! The Registration deadline is 2/1. Be sure to select โjoin a teamโ and choose โCrossFit Southieโ.
Date – Sunday 3/13 (This is not the southie parade weekend)
Cost – $60 for the 5 miler/$70 for the half
Registration link can be found here
Warm-Up
Pick Drill
40s Arms Only
40s Arms and Core
40s Full Body Row* @ 20 s/m
40s Full Body Row* @ 22 s/m
40s Full Body Row* @ 24 s/m
*The goal of this drill is to maintain the stroke rate by increasing/ decreasing the pace of the recovery while still maintaining an aggressive leg drive
-Then-
2 Rounds
5 Clean Pulls*
5 Muscle Cleans
5 Strict Press
5 Push Press
*Rd 1 – Just pull+shrug
Rd 2 – High pull
WOD
At 0:00
For time
2000m Row
At 11:00
For time
3 Rounds
21 Chest to Bar Pull-ups
15 Power Cleans 135|95
9 Jerks
At 26:00
For Time
3 Rounds
500m Row
15 Lateral Burpees Over the Bar
Level 2 โ 115|75
Level 1 โ 95|55
ADV- 155|105
Extra Work
MIA BAR COMPLEX from Wodapalooza
For Time
3-2-1
Hang Clean
Front Squat
Jerk
Elite
Men 275|295|315
Women 185|195|205
Rx
Men 255|275|295
Women 175|185|195
Intermediate
Men 225|245|265
Women 155|165|175
Scaled
Men 165|185|205
Women 115|125|135