WOD

 

 

 

 

You can click here to sign up for the Challenge.  Or if you are interested in coming to the Gulls game on the 4th please click here and add your name to the list.

 

 

 

 

 

CrossFit:

A.) Deadlift (Week 2 of 4)
Complete a few warm up sets, and then:

70% x 3
80% x 3
90% x max reps

*In between each set complete 1-2 weighted CHIN ups. Trying to find a max effort today on this! Use a belt with KBs or Plates. If you are going light, a 10 or 15 lb. plate between your legs works well. If you need to scale, try a band for sets of 6-8 and build that strength up.

B.) Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

A classic! I want you guys to get a good rest between section 1 and this… Make sure you are READY and hit this mother fu*^er with EVERYTHING you’ve got. #godspeed
*This part should be run in heats with the best rowers in the class going first.  The next heat will start as soon as all the rowers are clear about 4 min.  later.
C.) Extra Credit – (if you’re still alive)
Pick One:
50 Strict HSPU’s for quality
or
75 Kipping for quality
or
Practice HSPUs for 10min.

STRONG:

Lower Body
Part A stays similar week to week. Track the metrics for progression

A. Back Squats – 3 x 5-7 reps
*Begin cycle with weight selection around 10-12-RM (necessary to build momentum)
*Increase weight following week when you successfully make 3×7 with same load

B. Superset Movements x 3 sets each:
Front Squats x 3 reps (@ approx 6-RM)
High Box Jumps (step down) x 4 reps
Rest 2-3 min

C. Power Clean – Work up to about 80% max for 3 perfect single reps
Leg drive in first pull, quality footwork, fast elbows etc…

D. 2 Rounds, each round “quickly” for QUALITY
Rest as needed for recovery after each round to ensure optimal performance on the Front-Rack Walk each round

200m Front-Rack Walk @ approx 60-65% max clean
50 Walking Lunges (no weight)
20 DB or KB Deadlifts (unbroken) (one per hand)

E. Alternate Movements x 2 sets each:

Weighted Plank Hold (heavy) x 30-45 seconds
Rest 1-2 min
Weighted Hip Extensions (heavy) x 10-12 reps
Rest 2-3 min

 

SWEAT:

A.) 15min. AMRAP:
10 DB Bench Press 45/25s+
10 Pull-Ups
200m Run
*Bike 12/9 Cals Every other round AND switch to “chin up” grip every other round as well.

Rest 5min.

15min. to finish…
3 Rounds For Time:
25 Wall Balls 20/14
25 Push-Ups
25 Box Jumps 24/20″
*If you finish before the 15 in mark complete Max Russian KB Swings until time ends 🙂

Address:

1827 Garnet Ave
San Diego, CA 92109

Phone Number:

All Friday evening CrossFit classes are cancelled (4,5&6). Join us instead for Friday Night Lights 5-8pm. SWEAT class will continue as usual.