Athlete: Bobby Rojas

Tuesday

***Gym hours are 5:30-7:30am, 9-10am, 12-2pm, 5-8pm, details below***

5:30-6:30am = Women CrossFit

6:30-7:30am = Olympic Weightlifting class

9-10am = Women CrossFit

12-2pm = Extra Open Gym hours

5-6pm = Endurance class / Extra Open Gym hours / Youth Strength & Conditioning program

6-7pm = Women CrossFit

7-8pm = CrossFit

Oly WOD:

Snatch 50|4 60|3 70|2 75|2 80|2 85|1 90|1 95|1

Squat 50|6 60|4 70|3 75|3 80|2 85|2 90|1×4

Press 5 sets of 5

Endurance WOD: Endurance

Warm up: 3 RFQ:
Jog 200m
20 Frog Squats
16 dead bugs with 5# in ea hand with a :2 pause
High knees across gym floor

Skill: Tabata Plank hold mash up 4 rounds
Left side with top leg up
Right side with top leg up
Plank hold
Max supermen

WOD:
3×800
2min rest between efforts
6 :20 max sprint on Airdyne
1 min rest between efforts
3×800
2 min rest between efforts
6 :20 max sprints on Airdyne
I min rest between efforts
*focus will be on 800s staying on pace. I will have a pacing guide for you.

Cool Down:
Couch stretch 3 min ea leg
Elevated hamstring stretch 2 min ea leg

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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