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April 8, 2014

[creativ_alertbox icon=”” colour=”yellow” custom_colour=””]Reminder: Tonight we have barbell club during the 5:30PM hour. CrossFit classes are at 4:45PM and 6:30PM.[/creativ_alertbox]

Strength

Front Squats

3-3-3-3-3-3-3

Work up to a heavy 3 rep front squat.  Remember to track your knees over your feet and drive your elbows up. Make sure each repetition is as far below parallel as you can go! Don’t short the depth as the load gets heavier.  Keep your chest up for all 3 reps. If you feel your chest falling forward drop some of the weight and make the reps perfect before you increase the load.

WOD

AMRAP in 10 Minutes

Burpee Box Jumps 24/20″
7 Wall Ball Shots EMOM 20/14lbs 10/9′

The workout STARTS with 7 Wall Ball Shots at the top of EACH minute including the first minute, you will then perform Burpee Box Jumps  for the remainder of the minute.  Your score is your total number of Burpee Box Jumps  completed by the end of the 10 minutes.  Burpee Box Jumps can be performed facing the box or laterally but to “RX” this workout you must use a two footed jump and reach full extension at the top of the box.

Create a plan for yourself and try to stick with it.   Break up the wall balls with short rest if you have to and be sure to leave yourself a few seconds to reset for the next round after you score a few reps. Don’t forget to plan out how you will keep track of your reps. Counting both sets is part of the challenge!

Off Ramp WOD

AMRAP in 10 Minutes

Burpee Box Step Ups
14 Air Squats EMOM

If you think you might not be able to make all 10 of the Wall Ball Shots work on fast air squats with a target.  Switch to step ups if the jumps are not there today!

 

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