You'll have to show up to find out. So...come prepared for any eventuality.
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Yes...this is a Deload week...we'll be getting maxes next week. Either over the course of the week...or "CrossFit Total" (one day.)
--------------- Wendler Strength Cycle Week 4 Deload: Front Squat or Back Squat 5 Reps @40% 5 Reps @50% 5 Reps @60% WOD: 4 Rounds For time Row 500 Meters 25 Box Jumps 24/20 – STEP DOWN. Normal class times tomorrow... 8, 9 and 10 AM.
---------------- Team WOD 3-man team, rotate through the following couplet*: Person 1 - 20 sit-ups Person 2 - Max reps Barbell, Ground to OH (use any load)** Player 3 - Adds up total #'s lifted while Person 1 is doing sit-ups, then rotate through and repeat until 15,000 #'s is lifted. For Example: A 100 # barbell would mean 150 Reps between 3 people. *Every 5 minutes...teams must run 400 M together. Neither barbell lifts or situps can be done until all team members have returned to teams station. So...yes...you will have to have your wits about you to keep up with the #'s. You'll need to use some strategy. Do you use a heavier load and do fewer reps...or do you use a lighter load and do more reps? **You cannot decrease the load on the bar that you started with. So, choose wisely. Going too heavy would mean fewer reps...but if you get gassed/fatigued...you may have to rest longer bewteen lifts. 1 Barbell if an all male or all female team. 2 bars if mixed. But of course you must stick with the bar you start with. Yes...Barbell Ground to OH means anyway...anyhow. NOTE: An alteration was made to this WOD prior to the first group going. Which was...that the WOD opened with a 400 M Run...then every 5000 #'s lifted...they ran a 400 and then thus finished with a 400 M Run for a total of 1 mile run overall. Wendler Strength Cycle Week #3: Deadlift
Warmup Sets: (Note* - You might want to add 10 #'s to each warmup lift) 5 Reps @ 40% 5 Reps @ 50% 3 Reps @ 60% Work Sets: 5 Reps @75% 3 Reps @85% 1 or more Reps @95% ---------- WOD: 3 Rounds for time 5 Dead Lifts 275/185 10 Box Jumps 30/24 Wendler Strength Cycle Week #3: Bench Press or Shoulder Press
Warmup Sets: (Note* - You might want to add 10 #'s to each warmup lift) 5 Reps @ 40% 5 Reps @ 50% 3 Reps @ 60% Work Sets: 5 Reps @75% 3 Reps @85% 1 or more Reps @95% ------------ WOD: For time 21-15-9 Power Cleans 135/95 Double Unders x 3 WOD: 8 Min AMRAP
8 Chest 2 Bar Pull Ups 8 Wall Ball 20/14 8 Burpees rest 2 Mins 8 Min AMRAP 8 Chest 2 Bar Pull Ups 8 Wall Ball 20/14 8 Burpees rest 2 Mins 3 Rounds for time 100 Meter Sprint – 50 Meter mark and back 5 Push Ups 10 Perfectly Vertical KB Swings 70/53 *Vertical = ankle, knee, hip, shoulder, top of bell are in one straight vertical line – no forward lean Wendler Strength Cycle Week #3: Front Squat or Back Squat
Warmup Sets: (Note* - You might want to add 10 #'s to each warmup lift) 5 Reps @ 40% 5 Reps @ 50% 3 Reps @ 60% Work Sets: 5 Reps @75% 3 Reps @85% 1 or more Reps @95% ---------------- WOD: 3 Rounds for time Row 500 Meters 15 Overhead Squats 95/65 Row 500 Meters 15 Dead Lifts 225/155 I"m not sure why this didn't post last night. I did it via the mobile app and it said it posted. Clearly not.
Since there are still quite a few people out of town. We will only have an 8 and 9 AM class today. --------------- Partner WOD: 400 M Run together 100 Air Squats 400 M Run 100 KB Swings 53/35 400 M Run 100 Pushups 400 M Run 100 KB High Pulls 53/35 Wendler Strength Cycle Week #2: Deadlift
Warmup Sets: 5 Reps @ 40% 5 Reps @ 50% 3 Reps @ 60% Work Sets: 3 Reps @70% 3 Reps @80% 3 or more Reps @90% -------------- WOD: 5 Rounds of In 3 Mins :45 Max Setting...all out row (using your arms only insofar as to hold on to the handle...this is basically all legs) Max Reps Dead Lifts 225/155 Rest 3 Mins between efforts *Score = amount of Dead Lifts Wendler Strength Cycle Week #2: Bench Press or Shoulder Press
Warmup Sets: 5 Reps @ 40% 5 Reps @ 50% 3 Reps @ 60% Work Sets: 3 Reps @ 70% 3 Reps @ 80% 3 or more Reps @ 90% WOD: 6 Min AMRAP 10 Power Snatch 135/95 5 Hand Stand Push Ups or 25 Push Ups Rest 3 Mins then repeat 6 Min AMRAP 10 Power Snatch 135/95 5 Hand Stand Push Ups or 25 Push Ups |
AuthorHello my name is Jay Lawson, founder of CrossFit Hot Springs. I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications for Olympic Lifting, Endurance and Gymnastics. As well, I'm a USAW Level 1 Sport Performance Coach. I've been fitness minded since a very young age. Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating. |
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