*Please read the post from Sunday. We will keep you undated with any further developments!
GROUP PREP
5 min cardio
Toe Walks (Down)
Heel Walks (Back)
15 sec singles
15 sec high singles
15 sec Double Unders or Attempts
10 Plate Rotations around head
5 Plate Front Squats
5 Plate OH Press
5 Plate Thrusters
Barbell Warmup + 5 Thrusters
STRENGTH
• Take up to 30 minutes to establish a One Rep Max Front Squat
Or 3 sets of 5 Front Squat at 70-80%
WOD
On the minute for 5 minutes:
• 40 Double Unders or 40 High Singles
• Max Rep Thrusters (Rx+ 105/75) (Rx 95/65) (Fitness 65/45)
*Score is total thrusters. Sub 75 single unders. Jump rope should not take more than 25-30 seconds. Scale accordingly. Stop and move on to thrusters at 30secs. Target score is 35+ thrusters – scale thruster weights accordingly. You should be able to go unbroken at least the first round. This is meant to be a 5 minute sprinting type workout.
AT HOME WORKOUT (or use as the OPTIONAL POST WOD)
Tabata:
Single Arm Plank
Glute Bridges
Single Arm Plank
Flutter Kicks
*A tabata is 4 Minutes – :20 Seconds of work, :10 Seconds of rest. You’ll complete 8 rounds of each movement before moving on.
MOBILITY
Foam roll Quads
Pigeon Pose
CrossFit Reserve 