2014-03-06

THURSDAY WORKOUT

Just like yesterday... OPEN ATHLETES who are doing the WOD on Friday night...

You can...
1.) Use today as a rest day...
2.) Come in and warm up and loosen up...
3.) Come in and do the class workout, but at a lower intensity...

We will split the class up this week again...

NON-OPEN ATHLETES:

STRENGTH:
Deadlift 1RM
* Take at least 15-20 minutes to work up to the heaviest load you can pull with 90% PERFECT FORM for 1 rep...

If you have an old 1RM then following these percentages:
60% for 3-5 reps, 75% for 3 reps, 85% for 2-3 reps, 90-95% for 1-2 reps, 3-4 more sets attempting to break your old 1RM...

WORKOUT:
You will get 3 attempts to find your fastest 1/4 mile BIKE SPRINT...
(Rest 2-4 minutes between each attempt and GO FAST!)

CROSSFIT OPEN ATHLETES:

SKILL:
Box Jump Rebounding
(Start with a lower than normal box height or even a few stacked up plates, if needed and work proper floor rebounding and positioning... Slowly working up to the normal Rx'd box jump heights in most WODs, 20"/24")

Perform sets of 4-6 consecutive reps for 4-5 sets...

BARBELL SKILL/SPEED:
10 Shoulder 2 Overhead Reps For Time (3-4 sets)
* Use loads ranging from 65-95# for ladies and 95-135# for guys and work on fast/smooth shoulder to overhead reps with 2-3 minutes of rest between sets...

MOBILITY:
Spend some time flossing shoulders and calves along with knocking out a few sets of PERFECT ring rows to "reset" your shoulders...

POST ALL RESULTS TO COMMENTS

1 comment:

Lisa Dempsey said...

Lisa-- worked box jumps and OH speed with 65# and 70#. Practiced push jerk.

Rachel-- 143# deadlift (58# PR); 40s for bike.